CIHM 
Microfiche 

Series 
(l\/lonographs) 


ICMH 

Collection  de 
microfiches 
(monographies) 


Canadian  Institute  for  Historical  Microraproductiont  /  Institut  Canadian  da  microreproductions  historlquat 


■■m.im-i&iij 


Technical  and  Bibliographic  Notes  /  Notes  techniques  et  bibliographiques 


The  Institute  has  attempted  to  obtain  the  best  original 
copy  available  for  filming.  Features  of  this  copy  which 
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the  images  in  the  reproduction,  or  which  may 
significantly  change  the  usual  method  of  filming  are 
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0 


Coloured  covers  / 
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□   Covers  damaged  / 
Couverture  endommag6e 

□   Covers  restored  and/or  laminated  / 
Couverture  restaur^e  et/ou  pelliculee 

I      I   Cover  title  missing  /  Le  titre  de  couverture  manque 

I      I   Coloured  maps  /  Cartes  g6ographiques  en  couleur 


D 


Coloured  ink  (i.e.  other  than  blue  or  black)  / 
Encre  de  couleur  (i.e.  autre  que  bleue  ou  noire) 


r~7\   Coloured  plates  and/or  illustrations  / 


n 

D 


a 


n 


Planches  et/ou  illustrations  en  couleur 

Bound  with  other  material  / 
Reli6  avec  d'autres  documents 

Only  edition  available  / 
Seule  edition  disponible 

Tight  binding  may  cause  shadows  or  distortion  along 
interior  margin  /  La  reliure  serr6e  peut  causer  de 
I'ombre  ou  de  la  distorsion  le  long  de  la  marge 
int6rieure. 

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Ce  document  4st  filme  au  taux  de  reduction  indique  ci-dessous. 


L'Institut  a  microfilm^  le  meilleur  exemplaire  qu'il  lui  a 
6t6  possible  de  se  procurer.  Les  details  de  cet  exeni- 
plaire  qui  sont  peut-§tre  uniques  du  point  de  vue  bibli- 
ographique,  qui  peuvent  modifier  une  image  reproduite, 
ou  qui  peuvent  exiger  une  modification  dans  la  m6tho- 
de  normale  de  filmage  sont  indiqu6s  ci-dessous. 

rn  Coloured  pages  /  Pages  de  couleur 

I      I   Pages  damaged  /  Pages  endommag6es 

□   Pages  restored  and/or  laminated  / 
Pages  restaur6es  et/ou  pellicul6es 

0   Pages  discoloured,  stained  or  foxed  / 
Pages  d6color6es,  tachet6es  ou  piqu6es 

r/l   Pages  detached  /  Pages  d6tach6es 

U^   Showthrough  /  Transparence 

I — I   Quality  of  print  varies  / 


D 


D 


Qualit6  in6gale  de  I'impression 

Includes  supplementary  materia'  / 
Comprend  du  materiel  suppl6me  .'•.  i- 

Pages  wholly  or  partially  obscure''  i  /  errata  slips, 
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partiellement  obscurcies  par  un  feuii.et  d'errata,  une 
pelure,  etc.,  ont  6t6  film6es  h  nouveau  de  fagon  k 
obtenir  la  meilleure  image  possible. 

Opposing  pages  with  varying  colouration  or 
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possible  image  /  Les  pages  s'opposant  ayani  des 
colorations  variables  ou  des  decolorations  sont 
film^es  deux  fois  afin  d'obtenir  la  meilleure  image 
possible. 


inx 

14x 

18x 

22x 

26x 

30x 

y 

12x 

16x 

20x 

24x 

28x 

32x 

The  copy  filmed  here  has  been  reproduced  thanks 
to  the  generosity  of: 

Library 
Agriculture  Canada 

The  images  appearing  here  are  the  best  quality 
possible  considering  the  condition  and  legibility 
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filming  contract  specifications. 


Original  copies  in  printed  paper  covers  are  filmed 
beginning  with  the  front  cover  and  ending  on 
the  last  page  with  a  printed  or  illustrated  impres- 
sion, or  the  back  cover  when  appropriate.  All 
other  original  copies  are  filmed  beginning  on  the 
first  page  with  a  printed  or  illustrated  impres- 
sion, and  ending  on  the  last  pa$.e  with  a  printed 
or  illustrated  impression. 


The  last  recorded  frame  on  each  microfiche 
shall  contain  the  symbol  — ♦-  (meaning  "CON- 
TINUED"), or  the  symbol  V  {meaning  "END"), 
whichever  applies. 

Maps,  plates,  charts,  etc..  may  be  filmed  at 
different  reduction  ratios.  Those  too  large  to  be 
entirely  included  in  one  exposure  are  filmed 
beginning  in  the  upper  left  hand  co.ner.  left  to 
right  and  top  to  bottom,  as  many  frames  as 
required.  The  following  diagrams  illustrate  the 
method: 


L'exemplaire  film*  fut  reproduit  grace  d  la 
g6n6rosit6  de: 

Bibliotheque 
Agriculture  Canada 

Les  images  suivantes  ont  6x6  reproduites  avec  le 
plus  grand  soin,  compte  tenu  de  la  condition  et 
de  la  netteti  de  l'exemplaire  film*,  et  en 
conformit*  avec  les  conditions  du  contrat  de 
filmage. 

Les  exemplaires  originaux  dont  la  couverture  en 
papier  est  imprim^e  sont  film6s  en  commen^ant 
par  le  premier  plat  et  en  terminant  soit  par  la 
derniire  page  qui  comporte  une  empreinte 
d'Impression  ou  d'illustration.  soit  par  le  second 
plat,  selon  le  cas.  Tous  les  autres  exemplaires 
originaux  sont  film*s  en  commenqant  par  la 
premiftre  page  qui  comporte  une  empreinte 
d'Impression  ou  d'illustration  et  en  terminant  par 
la  derniftre  page  qui  comporte  une  telle 
empreinte. 

Un  des  symboles  suivants  apparattra  sur  la 
derniire  image  de  cheque  microfiche,  selon  le 
cas:  le  symbole  — »-  signifie  "A  SUIVRE".  le 
symbole  V  signifie  "FIN". 

Les  cartes,  planches,  tableaux,  etc..  peuvent  Stre 
film68  h  des  taux  de  riduction  diffirents. 
Lorsque  le  document  est  trop  grand  pour  *tre 
reproduit  en  un  seul  cHch*.  il  est  film*  A  partir 
de  I'angle  sup*rieur  gauche,  de  gauche  *  droite. 
et  oe  haut  en  bas.  en  prenant  le  nombre 
d'images  n*cessaire.  Les  diagrammes  suivants 
illustrent  la  m*thode. 


1 


MICROCOPY    RESOLUTION   TEST  CHART 

(ANSI  and  ISO  TEST  CHART  No.  2) 


1.0 


I.I 


1.25 


2S 

I  40 


1.4 


2.5 

2.0 
1.8 

1.6 


^  APPLIED  IIVMGE     I 

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THE  FOOD  QUESTION 


1 — Food  Question 


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reouiro-l  to  aaat    the  ceelu  oi    our  ollloa 
Eupply  tlia  lef Icionclda  in  tha  nautrn". 
es.     birar;  step  that  kuz.  be  taken  li      f.a 
/t.  of  our  )>aopla  aloT.«  thoaa  linos  it,  a 
,   tiot  on;?  to   tha/sn'atlono,   but   aluo    to 
f  li.  ^ti^ral.     lilth  our  tarplaa  fOv'l  etocia 
b;«r,  Ik  a   lllflcult  ct.9  at!  a  toMt  of  car 
«r.caf!our   far-sle-'/.teinaei;.   aa  wall  aa  of 
rtatlao  anl  our  hosKr. Ity. 

Vory  t  ruiy  ; c  ur«. 


(^L^^Uj^ 


Letter  fram  Dr.  Ray  Lyman  Wilbur,  president  of  Stanford  Uni- 
versity, and  first  assistant  to  Herbert  Hoover,  in  Food  Adminis- 
tration,  to   the  chairjnan  of  the  Pacific  Press  Publishing  Com- 
mittee, after  reading  the  proofs  of  thia  book. 


m^^^m^i^msmfm^m'^^mm 


4ii.if.iix-  \mm- 


f  ■ 


FOOD  QUESTION 

HealtK  and  Economj) 

BY  EIGHT  SPEQAUSTS 


"Eat  ■pt  that  ^Kich  is  good." 
"That  thou  maysst  prosper  and  b«  in  haalth." 
"Eat  in  dua  season,  for  strength,  aiul  not  for  drunkenness." 
"Gather  up  the  fragments  that  remain,  that  nothirg  be  lost." 


Copyright  1917 1>9 

Pacific  Press  Publishing  Association 
Mountain    /iew,  Cakfotnia 


KanM*  Cit^,  Missouri  Portland,  Oraton 

Calgai>,  Alberta,  Caiiida 


BrookfwU.  Iffinois 
Cristobal.  Canal  Zona 


,«♦-  HI. 


SflBH 


CONTENTS 


Frontispiece  -       -       -      „;. ,.    ■ 

Letter  from  Dr.  Ray  Lyman  Wilbur 


Publishers'  Foreword 

Hoover  and  What  He  and  Wilson  Say 


Food  Economy        -      .■        ' 
By  E.  A.  Sutherland,  M.  D. 

Loaf  of  War  Bread  on  Field  of  Gettysbi'kg 

Food  Elements  and  Simplicity  of  Diet 
By  E.  H.  Rialey,  M.  D. 

Food  Tables  —  Cereals,  Legumes,  Fruits,   Nuts, 
Vegetables,   Miscellaneous 

Necessary  Knowledge  to  Careful  Planning 
Ladies'  Home  Jourtial 

Vitamines  and  Calories         .       .       -       - 
By  D.  D.  Comstock,  M.  D. 

A  Word  of  Advice  to  Women         .       .       - 
By  Lord  Northcliffe 

Fruits  and  Their  Dietetic  Value 
By  Georac  A.  Thomason,  M.  D., 
L.  it.  C.  S.,  L.  R.  C.  P. 

Ten  Reasons  for  a  Fleshless  Diet 
By  A.  W.  Truman,  M.  D. 

Physical  Benefits  of  Joy      .       -       -       - 
By  George  A.  Thomaaon,  M.  D. 

Stimulants  and  Condiments 

By  Arthur  N.  Donaldson,  M.  D. 

Simple  Menus  and  Recipes    -       -       -       - 
By  H.  S.  Anderson,  Food  Expert 

The  Use  of  Left-Overs  .       -       -       - 

By  Lavina  Baxter-Herzer,  M.  D. 

The  Call  to  You 

By  Dr.  An<  a  Howard  Shaw 


5 

6 

7-15 


16 
17-34 

23-27 
34 

35-46 

46 

47-52 

53-66 
66 
67-72 
73-92 
93-96 
96 


S554- 


f  • 


Publishers'   Foreword 

This  book  was  planned  before  Food  Conservation  was 
by  the  mass  considered  seriously.  The  writers  of  the 
various  articles  are  thoroughly  qualified  to  ■^Tpe&k  where 
they  have  spoken.  They  are  practical,  conscientious, 
Christian,  and  have  at  h^art  the  best  in  the  needs  of  hu- 
manity. Every  one  strikes  a  major  chord  in  the  song 
of  healthful,  economical  living.  The  recipes  are  from  the 
author  of  "Food  and  Cookery,'  who  has  had  a  score  of 
years'  experience  in  every  station  and  phase  of  the  prep- 
aration of  food,  under  French,  English,  German,  and 
Spanish  chefs.  He  has  been  second  cook  in  the  Calumet 
Club  of  Chicago,  the  California  Club,  Los  Angeles,  and 
in  many  leading  hotels  in  various  cities.  For  ten  years, 
he  has  given  his  best  thought  and  study  to  the  prepara- 
tion of  the  best  in  food,  scientific,  palatable,  wholesome, 
and  economic,  most  of  this  time  in  the  Sanitarium  and 
College  of  Medical  Missionaries,  Loma  Linda,  Califorr 
Special  attention  is  called  to  the  valuable  tables  of  Fc 
Elements,  and  to  the  newly  demonstrated  values  of  vita- 
mines  and  the  substances  which  destrov  them. 

We  are  grateful  for  the  kind  word  :  cken  by  Pr.  Ray 
L>Tnan  Wilbur,  president  of  Stanford  Jniversity,  and 
first  assistant  to  Mr.  Hoover  in  the  Federal  Food  Ad- 
ministration Department;  also  for  the  help  and  sugges- 
tions of  Dr.  Newton  Evans,  president  of  the  College  of 
Medical  Evangelists,  of  Loma  Linda,  California. 

The  little  book  will,  we  believe,  not  only  meet  present 
needs,  but  be  a  safe  counsel^^r  in  the  years  to  come. 

(6) 


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Hoover 
says- 


**T    ET     the    American 

^-^  woman  stop,  be- 
fore anything  is  thrown 
away;  and  let  her  ask 
herself,  'Can  it  be  used 
in  my  home,  in  some 
other  home,  or  in  the 
production  of  further 
food  supply  by  feeding 
it  to  animals  used  also 
for  food?' 

"Let  her  order  her 
meals  so  that  there  will 
be  plenty  —  for  there  is 
plenty  —  but  not  too 
much. 

"The  intelligent  woman  of  America  must  make  a  proper 
study  of  food  ratios,  so  that  the  most  nutritious  foods  will 
appear  in  their  proper  proportions  on  the  home  table." 

"The  man  who  complains  at  the  result  of  his  wife's  ef- 
forts to  conserve  food  is  doing  her  an  inexcusable  injury. 
He  should  never  hesitate  to  cooperate  in  her  wise  conserva- 
tion plans." 


©  Infcrnafional  Fibii 


Wilson  says- 


*'TN  no  direction  can  they  [the  women  of  America]  so 
■*•  greatly  assist  as  by  enlisting  in  the  service  of  the  food 
administration  and  cheerfully  accepting  its  direction  and 
advice.  By  so  doing,  they  will  increase  the  surplus  of  food 
available  for  our  own  army  and  for  exports  to  the  allies. 
To  provide  adequate  supplies  for  the  coming  year  is  of 
absolutely  vital  importance  to  the  conduct  of  the  war ;  and 
without  a  very  conscientious  elimination  of  waste  and  very 
strict  economy  in  our  food  consumption,  we  cannot  hope  to 
fulfill  this  primary  duty." 


■■I 


FOOD     EC  ON  OM  Y 

by 

E.  A.  SUTHERLAND,  A.B.,  M.D. 

of  the  State  Bureau  of 
Food  Conservation  of  Tennessee 

From  the  days  of  ancient  Egypt,  when  Joseph,  who 
stood  at  the  head  of  the  great  food  conservation  movement 
of  the  time,  called  the  attention  of  the  world  to  the  need 
of  food  economy,  down  through  history  to  the  present 
time,  the  human  race  has  passed  through  numerous  crises 
when  the  questions  of  food  production  and  food  economy 
have  been  vital.  That  Hebrew,  promoted  to  the  first  place 
in  the  Egyptian  empire  because  of  his  wonderful  grasp  of 
a  world  problem  and  his  executive  ability,  enabled  that 
kingdom  to  feed  the  world.  America  to-day,  as  Egypt 
of  old,  is  an  international  granary,  and  is  asked  to  feed 
the  nations ;  and  her  population  —  every  man,  woman,  and 
child  —  must  cooperate  with  America's  Joseph  to-day  in 
meeting  the  situation  by  proper  production,  proper  con- 
servation, and  strict  economy.  "This  war  is  a  food  war 
even  more  than  it  is  a  gun  war."  Let  us  fight  to  save 
lives.   That  is  the  battle  to  be  won  through  food  economy. 

(7) 


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8 


The  Food  Question 


It  was  when  the  Roman  world  was  running  riot  that, 
on  the  shores  of  the  Sea  of  Galilee,  Christ  gave  His  won- 
derful lesson  on  the  subject  of  food  conservation.  We 
call  it  a  miracle  when  with  five  thousand  men,  besides 
the  women  and  the  children,  seated  about  Him,  He  fed 
the  multitudes.  That  same  power  is  to-day,  and  always 
has  been,  feeding  the  men  of  earth.  From  a  basket  of 
seed,  each  recurring  harvest  puts  thousands  of  loaves  of 
bread  into  the  hands  of  the  world's  hungry ;  the  two  small 
fishes  continue  to  multiply;  rich  and  poor  alike  are  fed 
by  the  great  Provider.  And  now  as  then,  after  human 
wants  are  met,  the  mandate  goes  forth,  "Gather  up  the 
fragments  that  remain,  that  nothing  be  lost."  Economy 
is  again  being  preached  as  it  was  once  taught  on  the 
shores  of  Galilee.  There  has  been  started  a  great  edu- 
cational movement  for  increased  food  production.  But 
that  is  only  a  part  of  the  message.  "Gather  up  the 
fragments,"  prevent  waste,  utilize  the  scraps,  the  gospel 
of  a  clean  plate, —  these  are  all  familiar  phrases  in  the 
great  conservation  movement  of  to-day  By  many,  food 
conservation  and  food  economy  are  deemed  not  only  na- 
tional problems,  but  a  part  of  the  divine  message  taught 
by  Christ  and  His  disciples. 

The  great  world  war  which  began  in  1914  has  com- 
pelled every  nation  to  halt  and  consider  its  national  habits. 

Undoubtedly  the  United  States  is  the  most  prodigal 
of  nations.  Approximately  sixty  per  cent  of  its  popula- 
tion is  now  urban.  Simple  rural  life  is  practically  gone; 
and  those  artificial  and  extravagant  standards  of  the  city 
which  destroy  body,  mind,  and  soul  have  taken  its  place. 
"Fullness  of  bread  and  abundance  of  idleness,"  two  of 
the  reasons  assigned  by  the  Scriptures  for  the  downfall 
of  Sodom,  are  conditions  which  to-day  are  ruining  Ameri- 
can civilization.  No  other  nation  has  ever  indulged  such 
extravagance  and  prodigality  as  has  the  United  States. 


I^H^I 


Food  Economy  9 

We  search  the  world  over  for  table  delicacies.  American 
inventive  genius  has  made  it  possible  to  have  foods  from 
all  parts  of  the  world,  both  in  season  and  out  of  season. 
The  arts  of  canning  and  preserving  and  the  making  of 
factory  foods  have  loaded  our  cupboard  shelves  with  eat- 
ables of  which  our  fathers  never  dreamed. 

Awhile  this  interchange  has  its  advantages,  and  we 
should  appreciate  the  privilege  of  eating  the  wholesome 
products  of  other  countries,  yet  when  easy  methods  of 
transportati'  n  lead  people  to  limit  their  productions  to 
money  crops,  forsaking  the  raising  of  their  own  food,  a 
wrong  principle  has  been  introduced.  The  benefit  to  be 
derived  from  this  variety  of  imported  food  is  neutralized 
by  the  extravagant  habits  and  tastes  thus  cultivated. 

Economy  of  Food  Elements 

Man  is  made  from  the  dust  of  the  earth;  and  by  di- 
vine law,  his  body  continues  to  build  and  rebuild  from 
c1  emically  organized  soil.  To  be  intelligent,  food  econo- 
mists require  a  knowledge  of  the  four  food  elements, — 
proteins,  carbohydrates,  fats,  and  minerals, —  and  the  re- 
lation each  sustains  to  the  human  body.  Later  chapters 
contain  valuable  instruction  in  these  respects. 

It  is  poor  economy  to  allow  valuable  mineral  salts  to 
be  removed  from  flour  by  milling,  from  rice  by  polishing, 
and  from  vegetables  by  wrong  methods  of  cooking.  These 
minerals  are  necessary  for  the  development  of  the  child, 
for  the  preservation  of  teeth  and  bones,  for  high  efficiency 
in  the  nervous  system,  and  for  a  proper  functioning  of 
the  various  organs  in  the  body.  There  is  no  economy  in 
buying  denatured  grain,  even  though  it  is  put  up  in  car- 
tons, at  ten  times  the  price  of  the  natural  grain. 

"Put  a  knife  to  thy  throat,  if  thou  be  a  man  given 
to  appetite."  Stop  the  immense  waste  of  strength,  en- 
ergy, money,  and  time  due  to  mere  gratification  of  ap- 


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10 


The  Food  Question 


petite.  Stop  preparing  food  that  is  intended  simply  to 
coax  the  appetite  to  the  point  where  eating  becomes  glut- 
tony. In  the  words  of  an  eminent  authority,  "Most  men 
would  attain  better  health  and  greater  efficiency  if  they 
would  reduce  their  rations  by  twenty-five  per  cent  or 
more."  The  celebrated  Dr.  Osier  tells  us  that  "we  eat 
too  much  after  forty  years  of  age,"  and  he  advises  every 
v/ise  man  to  restrict  his  eating  as  he  grows  older,  "and 
at  last  descend  out  of  life  as  he  ascended  into  it,  even 
into  a  child's  diet." 

Overeating 

Food  economy  is  not  a  call  to  a  starvation  diet,  but 
to  a  balanced  ration  of  wholesome,  well  prepared  food. 
Overeating  of  even  the  best  food  produces  poisons  that 
injure  the  tissues,  overwork  the  organs  of  digestion,  and 
in  time  may  bring  the  body '  ^  actual  starvation  conditions. 

A  man's  apretite  is  not  always  a  safe  guide.  Arti- 
ficial surroundmgs  in  childhood  make  the  normal  ap- 
petite the  exception  rather  than  the  rule.  Few  children 
are  taught,  by  parents,  teachers,  or  preachers,  the  im- 
portance of  restricting  the  appetite.  The  seeds  of  in- 
temperance sown  by  those  who  prepare  food  for  the 
family  table  bring  a  larger  harvest  than  does  the  work 
of  all  the  devil's  agencies  in  saloons  and  tobacco  shops 
combined.  Millions  of  dollars  are  worse  than  wasted  by 
the  conversion  of  food  materials  into  strong  drinks  to 
satisfy  appetites  perverted  by  wrong  habits  of  eating. 
Why  are  our  schools  and  churches  more  interested  in 
the  maintenance  of  a  worn-out,  traditional  educational 
system,  and  an  abstract,  impractical  religion,  than  in  some 
of  these  vital  teachings?  We  look  to  legislation  to  cure 
degenerate  appetites  for  which  we  are  largely  responsible 
through  false  education  in  home  and  school  and  church. 
Starving  ones  of  earth  are  deprived  of  food  when  we 


Food  Economy 


11 


convert  it  into  strong  drink;  the  process  requires  the 
time  and  strength  of  a  great  army  of  workers ;  and  trans- 
portation facilities  now  used  for  carrying  whisky,  tobacco, 
and  other  body-  and  mind-destroving  substances,  might 
be  used  in  transporting  the  foods  we  waste.  It  is  esti- 
mated that  we  waste  enough  in  our  k'^chens  to  feed  ten 
million  people.  "Blessed  »rt  thou,  0  land,  when  ...  thy 
princes  eat  in  due  season,  for  strength,  and  not  for  drunk- 
enness !" 

Some  Economies 

Dr.  Osier  has  ^aid  that  "pie  north  of  the  Mason  and 
Dixon  line,  and  hot  bread  south  of  it,  have  dc"  more 
harm  than  alcohol."  The  best  breads  contain  the  whole 
grain ;  they  are  well  baked,  require  considerable  chewing, 
resist  the  pressure  of  the  teeth,  and  save  dental  bills. 
Thorough  mastication  neutralizes  an  abnormal  appetite. 

Rich  pastries,  harmful  condiments,  tea  and  coffee, — 
narcotics  recognized  as  extravagant,  harmful,  and  use- 
less beverages,—  are  being  discarded  for  the  sake  of  both 
health  and  economy.  Remove  the  cream  and  the  sugar 
from  tea  and  coffee,  and  they  have  no  food  value. 

Use  the  coffee  mill  to  grind  wheat,  rye,  and  corn, 
that  you  may  enjoy  the  vitamines,  the  mineral  salts,  and 
other  elements  often  removed  by  the  manufacturer. 

Many  people  prominent  in  social  circles  are  eliminat- 
ing all  lunches  served  betwe.  a  regular  meals  and  eaten 
for  merely  social  purposes.  Such  lunches  impose  a  bur- 
den on  the  body  and  the  purse.  Wealthy  and  influential 
women  are  setting  a  good  example  by  going  to  market 
in  person,  in  order  to  make  intelligent  and  economical 
purchases  for  their  tables,  and  by  carrying  their  supplies 
home,  in  order  to  save  the  added  cost  of  the  delivery  sys- 
tem. People  are  beginning  to  realize  that  by  such  eco- 
nomical methods,  they  can  serve  their  country,  the  world, 
and  themseH'es. 


12 


The  Food  Question 


Some  have  thought  it  necessary  to  eat  from  three  to 
five  meals  a  day.  The  war  is  helping  them  to  appreciate 
a  physiological  truth  taught  for  years  by  a  few  reform- 
ers,—  that  two  meals  a  day  are  better  even  'ban  three. 

Many  countries,  for  economy's  sake,  now  prohibit  the 
use,  for  food,  of  young  and  undeveloped  animals.  They 
discourage  the  extensive  use  of  immature  plant  foods. 
The  world  war  is  terrible,  yet  there  is  some  compensa- 
tion in  the  fact  that  present  conditions  are  making  n  Inds 
more  susceptible  to  the  principles  of  right  living.  For 
years,  some  earnest  men  and  women  have  been  teaching 
that  God  intended  that  man  should  live  on  a  meatless 
diet.  To-day,  not  only  are  nations  asking  that  men  eat 
less  meat,  but  they  are  having  their  meatless  days.  Be- 
cause of  the  impossibility  of  securing  flesh  foods  in  some 
countries,  millions  of  earth's  inhabitants  have  learned 
that  the  body  can  be  kept  in  splendid  condition  without 
the  use  of  animal  proteins  and  fats.  No  strong  arguments 
are  necessary  to  convince  people  that  flesh  foods  are  ex- 
pensive when  it  is  known  that  ten  pounds  of  grain  suit- 
able for  human  food  are  required  to  produce  in  the  animal 
one  pound  of  flesh  food. 

Meat  Substitutes 

The  high  cost  of  flesh  foods  is  turning  attention  to 
meat  substitutes.  Proteins  and  fats  of  the  vegetable  world 
are  not  only  cheaper,  but  they  are  more  wholesome  than 
flesh.  For  example:  The  soy  bean,  recently  introduced 
to  the  American  table,  contains,  pound  for  pound,  and  at 
one  fifth  the  cost,  almost  twice  as  much  available  protein 
and  fat  as  the  best  beefsteak.  Besides  that,  it  offers  the 
eater  a  good  supply  of  starch. 

"We  have  got  to  learn  to  buy  wisely,  cook  wisely,  eat 
wisely,  and  waste  nothing."  The  great  countries  of  Eu- 
rope are  utilizing  the  best  talent  of  their  statesmen  and 


Food  Economy 


13 


scientists  in  teaching  the  people  these  ideas.  This  should 
be  a  most  impressive  lesson  to  home,  to  church,  and  to 
school,  since  these  agencies  have  so  far  forgotten  their 
mission  that  it  is  necessary  for  this  great  war  to  arouse  us. 

Let  rel'Tious  and  educational  leaders  redeem  the  time. 
Let  them  cooperate  with  national  economists  who  now  are 
urging  the  people  — 

To  use  more  home-ground  flour  and  meal. 

To  use  the  natural  rice  with  its  vitamines  instead  of 
the  polished  product. 

To  substitute  vegetable  oils  for  dairy  butter  in  cooking. 

To  have  a  simpler  variety  of  food  at  each  meal. 

To  serve  a  dessert,  when  one  is  deemed  necessary,  for 
its  food  value  and  as  a  part  of  a  balanced  ration. 

To  bake  or  boil  potatoes  in  the  skins,  in  order  to  pre- 
serve the  mineral  salts. 

To  utilize  for  soups  and  gravies  the  water  in  which 
vegetables,  macaroni,  and  rice  are  boiled. 

To  serve  only  one  food  of  high  protein  value  at  a  meal. 

To  feed  to  animals  nothing  that  can  be  utilized  by  the 
human  body. 

To  allow  vegetables,  grains,  and  legumes  to  ripen,  that 
their  full  food  value  may  be  obtained,  and  that  the  expense 
of  canning  may  be  avoided. 

To  can  jr  dry  all  fruits  and  vegetables  that  cannot  be 
preserved  in  any  other  way. 

To  substitute  other  cereals  for  wheat,  which  can  be 
shipped  abroad. 

A  wheatless  meal  every  day  will  drive  many  to  ap- 
preciate the  value  of  other  grains,  whose  use  heretofore 
has  been  largely  perverted.  Corn,  rye,  barley,  and  oats 
are  not  appreciated  as  they  should  be.  They  have  been 
used  largely  in  the  manufacture  of  intoxicating  drinks 
and  for  feeding  animals  to  procure  meat.  It  has  been  said 
that  the  Revolutionary  War  was  won  by  men  fed  on  hasty 


%^r 


THE  FOOD  QUESTION 

Lt  bread  ■"-^^J'-"'"  ^^kwfof  e««nK  t^ese  more  eeo- 
these  grains.    Form  the  haM  o  g^^^  ^read. 

nomkal  breads-,  '^^'^""'XJ-y  denatured  while  bread. 
ra"?^oX  ret^^-^^  aeath  wii.  res.U  soone. 

than  if  it  is  fed  nothing. 

The  Call  of  the  Country 

.and  in  Europe  that  for  e-^-ies^^^^^^^^^^^^^^  i^ 

t.e  abnormal  t-t-  ^P  ^ ^^^^^^^^^^  to  meet  the 

now  being  made  to  produce  ^^.^^  deprived  of 

,vorld'.  needs.   ^\-  ^-^^.e'  home,  because  millions  of 
their  divine  ^'^^^ ^  m  ^n  ^similar  manner. 
,eres  of  land  are  held  m  ^  ^^^^J^^^^^age  the  cultivation 
Schools  and  churches  shouW^^^^^^  ^^^^^  ,,e 

of  vacant  city  lots  City  "^^^^^  g^e  some  courage 
secret  of  intensive  farming.         -a^^^^  ^^^  ^^  ^^,,  the 

to  make  a  home  on  ^  f  ^^^^^^^.y  turn  in  a  congested 
fo.:l  for  their  own  tables  bve  y  ^^^^^  ^^^^^^^  ^^ 
center  calls  for  an  outlay  of  m^^ns  ^.^^^  ^^^^^ 

living  are  unnatural  and  extravagant     in  ^^^^ 

llHide  of  food  costs  ^r^^^^vor^^  --^  ^^  ^^^^^ 
the  base  of  supplies.    J  !„thp  iobber,  the  wholesaler, 

the  original  cost  of  P-^^^^;  .tue'  t^e  delivery  man, 

the.commission  "^^^"^^^^^^^^^^^^^ 

and  the  baker  must  all  have  their  P  ^^ 

Get  out  of  the  cities;  get  ^^  '^^^^^^^ 
preach  this  part  of  the  ^^^f  ^ '^  Jf^^/de,^res  for  artificial 
Lt  the  unnatural  appetites  ^n^  f^^^^^^^^       ,^o  seek  to 
food  are  penalties  P^^^jeiy  largely  .  ^.^^^^  ^^^^ 

maintain  themselves  by^^^^^;;^;^^^^^  of  waste  and  in 
1,HS  been  taken  toward  the  P  J^^^^"^^^^  t^.^ir  bread  in 
economy's  favor  when  ^^"^^ J^^^^^^^  ^le  soil, 
the  sweat  of  their  face  while  tilUng  me 


Food  Economy 


15 


Late  hours,  business  worry,  nerve-wrecking  noises  the 
hurrv.  the  wear  and  tear  of  living  in  a  crowd,  the  dust 
iuid  filth  of  the  city  air,  the  struggle  of  competition,— 
tliese  would  be  replaced  by  purer,  saner  surroundings 
if  parents  settled  in  some  country  place  where  children 
are  born  with  a  heritage  of  fresh  air,  grassy  playgrounds, 
wholesome  daily  tasks  in  the  house  and  out  of  doors  and 
•ire  fed  in  a  simple  manner  befitting  their  surroundings. 
But  do  not  transfer  the  evils  of  the  city  to  some  country 
.He     Not  much  need  to  urge  "the  gospel  of  the  clean 
plate"  to  the  healthy  country  child!    A  good  appetite  is 
the  best  seasoning  for  plain  food. 

Permanent  Reforms 
The  world  has  been  roughly  awakened,  and  forcibly 
compelled  to  study  food  economy.    This  upheaval  should 
result  in  permanent  good  to  every  individual.    We  have 
not  fully  appreciated  the  fact  that  our  sinful  indulgence 
and  our  careless  waste  of  time,  money,  and  food  is  a 
violation  of  the  great  commandment,  "Thou  shalt  love 
thy  neighbor  as  thyself."     By  our  extravagant  ways, 
multitudes  have  been  robbed  of  the  necessities  of  life. 
But  our  horizon  is  broadening.    We  begin  to  understand 
why  we  should  eat  and  drink  to  the  glory  of  God.    Pro- 
vision is  now  being  made  for  the  bread  we  save  to  reach 
the  hungry  in  distant  parts  of  the  earth.    W^e  can  now 
prove  that  he  who  gives  even  a  cup  of  cold  water  shall 
in  no  wise  lose  his  reward.    To-day,  as  truly  as  on  the 
shores  of  Galilee,  the  great  Master  is  saying,  "Gather  up 
the  fragments  that  remain,  that  nothing  be  lost.      And 
if  we  enter  whole-heartedly  into  this  food  conservation 
movement,  we  may  expect  the  blessing  of  the  Lord  to 
rest  so  greatly  upon  the  fragments  saved  that  the  wide 
\^•orld  will  be  fed. 


if 


©  Vnderwood, 


A  ten-pound  loaf  of  war  bread  baked  on  the  old  Gettysburg  battle 
field.    This  bread  keeps  in  good  condition  three  weeks. 


.-;.••■.•::■.-*, ''J'-..        v     \ 


.,.;:':'r- V\-..\  f    ; 


.•■  If.--- 
It 


//(■■y 


:::;'' 


-->.  /  .■  i- .-■/  C> M  -r-f 

Y^\ ^•■■W  / ^:^- v^J'-. . . .  ■  >^5^  ■■-••'   .^"---ir^^ 


FOOD    ELEMENTS    and 
SIMPLICITY  of  DIET 

E.  H.  RISLEY,  M.D. 

Chair  of  Chemistry,   College  of  Medical   Evangeliata, 
Loma  Linda,  California 

"Food  is  any  substance  that,  being  taken  into  the  body 
of  animal  or  plant,  serves,  through  organic  action,  to 
build  up  normal  structure  or  supply  waste  of  tissue." 

Food  principles  or  elements  are  commonly  grouped 
into  the  following  classes: 

1.  Proteins  4.  Inorganic  salts 

2.  Fats  5.  Vitamines 

3.  Carbohydrates  6.  Water 

A  brief  discussion  of  these  food  elements  will  help 
our  readers  to  select  their  food  supply  more  intelligently. 

Proteins 

The  first  class  of  food  substances  mentioned  above  are 
of  very  great  importance  to  the  body.  The  term  "protein" 
really  means,  "of  first  importance."    These  compounds 

(17) 

2— Food  Question 


The  Food  Question 

are  represented  by  such  foods  as  the  white  of  egg.  lean 
meat,  gluten  of  wheat,  and  casein  of  milk.  Chemically, 
proteins  are  very  complex,  more  so  than  any  other  class 
of  food  materials.  They  have  in  their  structure  the  chemi- 
cal elements  carbon,  hydrogen,  oxygen,  nitrogen,  often 
sulphur  and  phosphorus,  and,  less  commonly,  iron.  The 
nitrogenous  element  seems  to  be  the  most  important,  ^ce 
the  others  mentioned  can  be  obtained  from  other  classes 
of  food-  but  as  these  classes  of  food  cannot  take  the  place 
of  protein,  it  seems  clear  that  the  nitrogen  is  the  impor- 
tant constituent. 

Most  proteins  coagulate  on  heating.  An  illustration 
of  this  property  is  the  coagulation  of  the  white  of  an  egg 
when  the  egg  is  cooked.  The  proteins  all  undergo  decom- 
position quite  easily.  This  is  evidenced  by  the  ease  with 
which  eggs  and  meat  spoil. 

Protein  molecules  are  made  up  of  smaller  molecules 
called  amino  acids.    These  are  the  "building  stones"  from 
which  the  working  tissues  of  the  body  are  formed.    There 
are  on  the  average  about  fifteen  different  kinds  of  these 
amino  acids  in  the  proteins,  which  are  especially  valu- 
able in  supplying  building  material  for  the  tissues  of 
the  human  body.    These  amino  acids  are  united  m  long 
chains  to  form  the  protein  molecule,  and  in  this  respect 
can  be  compared  to  cars  in  a  train.     By  the  -.vork  of 
digestion,  the  proteins  are  broken  down  into  these  com- 
parativelv  simple  building  stones,  which,  whe..  absorbed 
into  the  ^circulation,  are  used  by  the  body  in  building 
working  tissues  as  they  are  needed. 

There  are  a  number  of  classes  of  proteins;  but  since 
the  classification  is  rather  complicated,  it  will  not  be  given 
here  To  group  the  various  foods  as  to  their  relative 
amounts  of  protein  is  often  of  interest.  For  example, 
foods  very  rich  in  protein,  such  as  the  gluten  prepara- 
tions, lean  beef,  and  white  of  egg.  may  be  regarded  as 


^9m 


Food  Elements  and  Simplicity  op  Diet 


19 


the  first  class;  a  second  class  might  be  formed  of  those 
which  are  moderately  high  in  protein,  such  as  peas,  beans, 
lentils,  and  walnuts;  a  third  class  having  a  moderate 
amount  of  protein,  represented  by  the  cereals  and  breois; 
and  still  a  fourth  class  very  low  in  protein,  such  as  vege- 
tables and  fruits. 

Protein  is  the  tissue  builder  of  the  body;  but  the 
actual  amount  of  tissue  built  new  each  day  is  very  small, 
therefore  the  need  for  a  large  supply  of  protein  for  this 
purpose  is  not  apparent.  Protein  not  only  supplies  tissue- 
building  material,  but  it  can  also  supply  heat  and  energy 
in  a  manner  similar  to  the  other  classes  of  food  elements, 
carbohydrate  and  fat,  one  ounce  of  the  protein  yielding 
one  hundred  sixteen  calories  of  energy.  The  excess  taken 
in  may  be  used  in  this  way,  as  there  is  no  storage  of  this 
material  in  the  body.  However,  to  use  this  kind  of  fuel 
takes  more  work  on  the  part  of  the  body  as  a  whole,  as  the 
nitrogenous  wastes  must  be  eliminated  by  the  kidneys. 

One  can  see,  then,  that  u  certain  amount  of  protein  is 
needed  to  keep  the  tissues  in  good  repair,  but  that  it  is 
better  to  get  most  of  the  heat  an  energy  from  the  food 
elements  specially  designed  for  that  purpose ;  that  is,  car- 
bohydrate and  fat. 

The  Chittenden  standard  of  diet  gives  ten  per  cent  of 
the  total  fuel  value  in  the  form  of  protein.  On  the  basis 
of  two  thousand  five  hundred  total  calories  a  day,  two 
hundred  fifty  calories  of  protein  would  be  required.  This 
is  equal  to  two  and  one  seventh  ounces  actual  dry  protein. 
This  amount  is  thought  by  some  to  be  low,  but  experi- 
mental evidence  seems  clearly  to  prove  its  adequacy  in 
keeping  up  nutrition, 

Fati 

The  second  group  of  food  elements  in  our  classification 
are  substances  having  a  greasy  feeling  and  taste.    They 


4> 


1' 


20 


The  Food  Question 


are  lighter  than  water,  leave  a  grease  spot  upon  paper, 
are  insoluble  in  water,  and  soluble  in  such  chemicals  as 
gasoline  and  ether. 

Fats  have  in  their  molecules  the  chemical  elements 
carbon,  hydrogen,  and  oxygen.  These  elements  are  put 
together  into  two  groups,  or  compounds,  glycerin  and  fatty 
acids,  which,  when  chemically  united,  form  a  fat.  When 
fats  are  exposed  to  the  open  air,  and  thus  contaminated 
with  bacte-ia,  they  are  likely  to  become  rancid ;  that  is, 
some  of  the  glycerin  and  fatty  acids  are  set  free  from 
each  other.  If  butter  is  the  fat  so  decomposed,  it  becomes 
very  disagreeable,  on  account  of  the  volatile  butyric  acid 

that  is  set  free. 

Fatty  bodies  are  usually  grouped  under  a  general 
heading  called  lipins,  but  the  consideration  of  the  other 
classes  is  not  ;ssential  in  this  study. 

The  vegetable  kingdom  offers  a  large  list  of  products 
containing  fats,  many  of  which  are  suitable  for  food. 
Following  are  a  few  examples,  with  the  percentage  of  fat 
in  each  case :  coconuts,  sixty-eight  per  cent ;  olives,  fifty- 
six  per  cent;  peanuts,  forty-one  per  cent;  cotton  seed, 
twenty  per  cent ;  oatmeal,  six  per  cent ;  corn,  four  per  cent. 

The  animal  kingdom  is  also  rich  in  fat  products,  illus- 
trated by  the  following  substances  used  as  foods :  butter, 
eighty-five  per  cent;  bacon,  sixty-five  per  cent;  cheese, 
thirty  per  cent;  eggs,  eleven  per  cent;  cow's  milk,  four 

per  cent. 

The  function  of  fat  in  the  body  is  to  yield  heat  and 
energy  primarily.  Each  ounce  of  fat  yields  two  hundred 
sixty-four  calories  of  heat,  making  the  group  two  and  one 
fourth  times  as  active  as  either  protein  or  carbohydrate 
in  this  respect. 

Fats  ordinarily  supply  from  twenty-five  to  thirty  per 
cent  of  the  total  calories  of  a  well  balanced  dietary.  On 
the  basis  of  two  thousand  five  hundred  total  calories  a 


Food  Elements  and  Simplicity  of  Diet 


21 


day,  about  seven  hundred  fifty  should  be  fat.  At  two 
hundred  sixty-four  calories  to  an  ounce,  we  have  about 
three  ounces  as  our  daily  need  of  this  food  element. 

Fats  are  also  stored  in  the  body  as  a  reserve  of  energy. 
Every  one  has  more  or  less  of  this  sort  of  reserve,  unless 
he  has  berjn  starving  for  some  time,  or  is  suffering  from 
a  wasting  disease.  This  reserve  of  fat  also  acts  as  a  pro- 
tection, and  gives  shape  and  symmetry  to  the  body. 

Recently  methods  have  been  devised  for  changing  the 
unstable  vegetable  oils  into  stable,  lardlike,  solid  fats. 
This  process  is  called  hydrogenation,  so  named  because 
the  process  is  really  one  of  adding  hydrogen  until  the  fat 
becomes  saturated  and  less  likely  to  undergo  decomposi- 
tion into  fatty  acid  and  glycerin.  The  fats  thus  formed 
seem  to  be  equal  to  the  animal  fats  so  far  as  digestion 
and  utilization  are  concerned,  and  hence  are  of  consider- 
able economic  value  at  the  present  time. 

Certain  fats,  including  those  of  butter  and  milk,  are 
rich  in  the  so-called  vitamines,  and  have  been  shown,  by 
recent  experiments  upon  animals,  to  be  efficient  growth 
stimulants. 

Carbohydrates 

The  carbohydrates  are  made  up  of  the  chemical  ele- 
ments carbon,  hydrogen,  and  oxygen.  By  noticing  the 
name,  one  readily  sees  that  the  first  part  stands  for  the 
carbon.  The  latter  half,  "hydrate,"  indicates  that  water 
might  be  present ;  and  in  fact,  nearly  all  of  these  bodies 
have  hydrogen  and  oxygen  present  in  the  proportion  to 
form  water,  that  is,  two  parts  hydrogen  to  one  of  oxygen. 
Carbohydrates  ordinarily  make  up  about  sixty  to  sixty-five 
per  cent  of  the  total  number  of  calories  of  our  diet.  Most 
carbohydrates,  when  pure,  are  either  white  powders  or 
white  crystalline  solids.  Many  of  them  are  sweet  to  the 
taste.  The  starches  and  the  celluloses  are  not  soluble  in 
cold  water,  but  the  sugars  are  readily  soluble. 


Si 


-  JKaejL-mv0-  -iiasmma. 


,-t  Ir 


r^ 


22 


The  Food  Question 


The  classification  of  the  carbohydrates  is  compara- 
tively simple ;  and  part  of  it  is  given  here,  as  it  will  help 
in  our  discussion  of  the  properties  of  the  group : 


'  1.  Starch  Group 


Carbohydrates <{  2.  Cane  Sugar  Group 


3.  Glucose  Group 


1    Cellulose 

2.  Starch 

3.  Dextrin 

1.  Cane  Sugar 

2.  Malt  Sugar 

3.  Milk  Sugar 

1.  Glucose 

2.  Levulose 

3.  Invert  Sugar 


Cellulose  is  the  coarse  woody  fiber  found  in  the  stems 
of  all  plants  and  in  the  outer  coating  of  the  various  grains. 
Unless  cellulose  is  very  young  and  tender,  it  is  not  digested 
by  the  human  digestive  system.  However,  some  forms  of 
it  are  of  value,  as  they  give  bulk  to  the  food  residue  in 
the  digestive  tract,  and  thus  stimulate  the  activity  of  the 
intestinal  muscle.  In  this  way,  cellulose  acts  as  a  natural 
laxative,  and  in  some  cases  is  a  very  desirable  substance 
to  have  in  the  food  eaten.  The  bran  of  wheat  and  other 
cereals  is  an  especially  valuable  form  to  use. 

Starch  is  found  in  all  cereals,  in  many  vegetables,  in 
some  fruits,  and  in  nuts.  It  occurs  in  these  different 
foods  in  the  form  of  a  white,  ^^lanular  substance.  The 
granules  have  characteristic  forms  for  the  different  grains, 
fruits,  etc.,  which  can  be  recognized  by  the  aid  of  the 
microscope.  Raw  starch  is  insoluble  in  cold  water ;  hence 
to  be  most  readily  digested,  it  should  be  cooked.  The 
cooking  process  ruptures  the  granules,  and  makes  the 
starch  itself  partially  soluble;  and  in  this  form,  it  is 
more  easily  attacked  by  the  digestive  juices. 

Dextrin  is  formed  by  heating  starch  to  about  350°  F., 
as  in  an  oven.  This  degree  of  heat  changes  the  starch 
chemically  to  dextrin.  In  this  dextrin  form,  it  is  soliible, 
and  is  in  reality  one  step  along  in  the  process  of  digestion. 


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28 


The  Food  Question 


Thoroughly  toasted  bread  is  quite  well  dextrinized.  It 
is  more  easily  digested,  has  a  sweeter  taste  than  ordinary 
bread,  and  in  some  cases,  is  more  desirable. 

Sugar  Group 

Cane  fiugor  is  probably  the  most  important  member 
of  the  sugar  groups.  It  is  obtained  from  the  sugar  cane 
and  the  sugar  beet,  the  two  forms  being  identical  chemi- 
cally. It  can  be  obtained  in  a  high  state  of  purity,  often 
up  to  ninety-nine  and  eight  tenths  per  cent.  The  English- 
speaking  races  use  the  largest  amount  of  this  sugar,  in 
some  countries  averaging  as  high  as  eighty-five  pounds 
per  capita  a  year.  Cane  sugar  is  white,  crystalline,  solu- 
ble in  water,  and  has  a  very  sweet  taste. 

Malt  sugar  is  obtahied  from  grains,  such  as  barley  or 
wheat,  by  allowing  them  to  sprout.  During  the  sprouting 
process,  there  is  developed  in  the  grain  a  ferment  that  is 
capable  of  changing  starch  to  malt  sugar.  After  the  malt 
diastase,  as  the  ferment  is  called,  has  had  a  chance  to 
convert  the  starch  to  malt  sugar,  the  sugar  is  extracted 
with  water,  and  the  resulting  solution  evaporated  to  a 
sirup.  This  sirup  can  be  evaporated  further  and  the  malt 
sugar  or  maltose  taken  out  as  a  solid;  but  it  is  usually 
used  in  the  form  of  a  sirup.  This  maltose  is  a  natural 
product  to  the  body,  as  it  is  formed  by  the  saliv^  and  the 
pancreatic  juice  when  they  act  upon  starch. 

Milk  sugar  is  found  to  the  extent  of  about  five  per 
cent  in  cow's  milk.  It  is  obtained  as  a  by-product  in 
the  manufacture  of  cheese.  The  whey,  or  watery  fluid 
left  after  the  removal  of  the  curd,  is  evaporated  and 
purified  until  a  fine,  white,  rather  gritty  powder,  or  in 
some  cases  a  crystalline  solid,  is  obtained.  This  milk 
sugar,  or  lactose,  is  soluble  in  water,  and  has  a  fairly 
svv'eet  taste.  Lactose  is  one  of  the  essential  food  elements 
for  the  normal  growth  of  a  child  or  a  young  animal. 


Food  Elements  and  Simplicity  of  Diet        29 

Hence  one  can  see  why  children  cannot  be  reared  easily 
without  milk. 

Glucose  is  the  most  important  sugar  in  the  third 
j^Toup  of  carbohydrates  as  given  above.  It  is  found  natu- 
rally in  many  fruits,  and  is  here  called  grape  sugar.  It 
is  the  normal  sugar  of  human  blood,  and  in  this  con- 
nection, is  usually  called  dextrose.  Glucose  is  made  com- 
mercially by  boiling  starch,  most  frequently  cornstarch, 
in  water,  to  which  sulphuric  acid  has  been  added  up  to 
one  to  one  and  one  half  per  cent.  After  sufficient  boiling, 
tlie  acid  is  neutralized  with  lime,  and  the  sugar  sepa- 
rated by  chemical  methods.  If  the  process  is  carried  out 
carefully,  and  reasonably  pure  reagents  are  used  in  the 
process,  the  result  will  be  a  sirup  of  fair  purity  and  one 
of  value  as  a  food.  Impure  and  poorly  made  samples  of 
glucose  have  given  this  otherwise  wholesome  sugar  a 
bad  name. 

Glucose  can  also  be  obtained  in  solid  form  by  con- 
tinuing the  process  of  purification  a  few  steps  beyond  the 
sirup  stage.  But  let  it  not  be  forgotten  that  any  of  the 
sugars,  taken  in  large  amounts,  may  overload  the  diges- 
tive system  and  the  liver,  and  hence  they  should  be  used 
in  reasonable  amounts. 

Levidose,  called  also  fruit  sugar,  is  found  in  some  of 
I  lie  sweet  fruits  and  in  bees'  honey.  The  chief  sugar  of 
honey  is  called  invert  sugar,  and  is  really  made  up  of 
equal  parts  of  dextrose  and  levulose.  It  is  present  up 
to  seventy-five  per  cent  in. good  samples  of  honey.  These 
sugars,  properly  used,  are  excellent  foods. 

Importance  of  Carbohydrates 

The  carbohydrates  are  our  chief  source  of  heat  and 
energy,  and  as  previously  stated,  furnish  sixty  to  sixty- 
live  per  cent  of  the  total  fuel  value  of  'ur  food.  Each 
ounce  of  pure  carbohydrate  yields  one  Hundred  sixteen 


r,-/^     „     .^. 


30 


The  Food  Question 


calories  of  heat  when  burned.  Tn  caloric  yield,  they  are 
equal  to  the  proteins  gram  for  gram,  but  yield  less  than 
one  half  that  of  the  fats.  If  two  thousand  five  hundred 
calories  are  again  taken  as  our  standard,  then  sixty  per 
cent  would  make  one  thousand  five  hundred  calories  to 
be  furnished  by  the  carbohydrates.  At  one  hundred 
sixteen  calories  an  ounce,  we  find  that  it  would  require 
thirteen  ounces  of  pure  carbohydrate  a  day  to  balance 
this  part  of  our  diet. 

Other  Essential  Elements 

The  inorganic  salts  or  ash  of  food  are  just  as  essential 
to  the  body  as  the  other  groups  of  food  elements.  These 
essential  salts  consist  of  the  most  common  chemical  ele- 
ments, such  as  soda,  potash,  lime,  magnesia,  iron,  phos- 
phorus, sulphur,  etc.  One  might  expect  to  find  some  rare 
elements  in  a  piece  of  mechanism  as  complicated  as  the 
human  body,  but  such  is  not  the  case.  The  body  salts 
are  of  the  most  common  kinds.  These  salts  are  found 
in  proper  amounts  in  foods  as  produced  by  nature.  We 
cannot  take  these  salts  as  they  are  found  in  the  chemical 
laboratory  and  use  them  to  good  advantage,  but  we  should 
make  sure  that  we  are  taking  foods  that  will  supply  them 
in  the  proper  amounts.  Our  best  sources  of  supply  are 
the  grains,  the  fruits,  and  the  vegetables.  It  is  interest- 
ing to  note  that  these  mineral  elements  are  generally 
found  most  abundantly,  in  the  grains  at  least,  in  or  near 
the  outer  coating,  and  that  our  high-grade  flours  are 
partially  robbed  of  them  when  the  bran  and  the  middlings 
are  removed.  The  same  seems  to  be  true  of  potatoes. 
In  peeling,  a  large  part  of  these  salts  is  removed,  and 
thus  the  real  value  of  this  splendid  food  product  is  less- 
ened. This  is  one  of  the  strong  arguments  for  the  use 
of  whole  wheat  flours  and  other  whole  grain  products. 
These  inorganic  salts  are  needed  in  the  body  to  keep  the 


■L 


.-   JITL.  ,::^%     LA 


Food  Elements  and  Simplicity  of  Diet 


:U 


various  tissues  up  to  their  normal  in  composition,  Fcr 
(■.\.....ijle,  the  blood  constantly  needs  some  iron  to  build 
I  111-  red  cells.  Though  the  actual  amount  needed  is  very 
>  .mil,  yet  that  small  amount  is  exceedingly  important 
to  have  at  hand. 

As  some  of  these  salts  are  constantly  being  eliminated 
from  the  body,  there  must  be  a  constant  supply  to  keep 
l!ie  tissues  in  equilibrium. 

Vitan.incs 

Vitamines  are  elsewhere  considered  in  this  booklet, 
hence  only  a  very  brief  summary  here.  The  chemistry 
of  these  products  is  very  little  understood  at  present. 
They  were  so  named  by  Funk  because  of  their  nitrogen 
c(  ntent  and  similarity  to  ammonia,  the  name  really  mean- 
ing i-ital  ammonias.  The  term  "vital"  carries  with  it  the 
idea  of  their  importance  to  life.  Some  persons  have 
(lut'stioned  i^'z  name;  but  up  to  the  present,  it  seems 
to  be  the  best  suggested. 

The  importance  of  the  vitamines  in  nutrition  has  been 
very  clearly  demonstrated  in  experiments  upon  animals, 
iind  these  experiments  have  been  repeated  a  sufficient 
number  of  times  to  be  conclusive.  Animals  have  been 
ltd  upon  pure  protein,  fat,  carbohydrate,  and  salts,  but 
V  ith  vitamine  removed  or  destroyed;  and  although  re- 
ceiving calories  enough,  they  fail  to  keep  up  their  nutri- 
lion.  With  a  simple  change  of  dietary  to  include  a  small 
;■  mount  of  food  containing  the  vitamine,  without  any 
i  bange  in  the  total  calories  eaten,  their  nutrition  im- 
proves quickly,  and  they  come  back  to  a  normal  state. 

Foods  rich  in  vitamine  are  represented  by  milk,  fresh 
\  egetables,  fresh  fruits,  and  whole  grain  products.  Foods 
poor  in  these  substances  are  represented  by  sterilized 
:iiid  preserved  milks,  dried  fruits,  dried  vegetables,  white 
ilour,  and  polished  rice. 


32 


The  Food  Question 


Vitamines  are  reduced  or  lost  by  the  following  proc- 
esses in  the  preparation  of  foods :  taking  off  the  coating 
of  grain,  overheating,  washing  out  in  cooking,  and  drying. 

Importance  of  Water 

Water,  although  not  a  food  in  the  sense  of  yielding 
fuel  value  to  the  body,  is  a  most  init^^xtant  agent  in 
all  the  various  chemical  processes  taking  place  in  the 
tissues. 

Water  is  the  universal  solvent;  and  because  of  this 
property,  it  carries  both  food  and  waste  to  and  from 
the  tissues.  The  average  person  needs  from  three  to 
five  quarts  a  day,  a  part  of  which  is  taken  as  a  portion 
of  the  food  eaten.  This  leaves  from  three  to  five  pints 
to  be  takpr.  as  a  drink.  Good  drinking  water  should  be 
colorless,  odorless,  and  of  an  agreeable  taste;  should  be 
free  from  organic  matter,  poisor^ous  metals,  and  the  bac- 
teria of  disease ;  and  should  be  low  in  nonpoisonous  min- 
eral salts  —  that  is,  should  be  reasonably  soft. 

There  are  three  common  clas.-;("3  of  water  that  are 
used  for  drinking  purposes ;  namely,  rain  water,  surface 
water,  and  ground  water.  Rain  water  is  the  purest  if 
properly  collected.  Surface  water  —  water  from  lakes, 
streams,  etc. —  is  most  likely  to  be  contaminated  with 
organic  matter  and  bacteria.  Ground  water  —  that  is, 
v/ater  from  springs  and  wells  —  is  likely  to  be  the  hard- 
est, but  is  usually  free  from  bacteria  of  disease  unless 
there  is  some  contamination  from  the  surface.  To  take  a 
fairly  good  quantity  of  water  between  meals  is  better 
than  to  drink  too  freely  at  the  meal  hour. 

Great  care  should  be  taken  in  selecting  the  supply  of 
drinking  water,  as  when  contaminated,  it  is  a  very  fruit- 
ful means  for  the  transmission  of  diseases,  particularly 
such  diseases  as  typhoid  fever.  If  not  certain  of  the 
purity  of  a  water  supply,  one  can  be  sure  to  destroy  all 


MM 


Food  Elements  and  Simplicity  of  Diet 


33 


the  disease-producing?  bacteria  by  boiling  the  water  for 
a  few  minuteii,  then  cooling,  and  drinking  as  usual. 

Simple  Dietetic  Principles 

1.  Food  should  be  pleasant  to  the  sight  and  the  taste. 

2.  Eat  slowly.    Masticate  thoroughly. 

3.  Do  not  wash  down  your  food  with  water  or  any  kind 
of  beverage. 

4.  Cheerfulness  is  an  important  aid  to  digestion.  The 
mind  should  be  free  from  care,  and  the  surroundings 
pleasant. 

5.  Avoid  overeating. 

6.  There  should  be  between  five  and  six  hours'  interval 
between  meals,  and  no  food  should  be  taken  during  this 
interval. 

7.  Make  your  list  of  foods  balance  up  with  about  ten 
per  cent  protein,  twenty-five  to  thirty  per  cent  fat,  and 
.^ixty  to  sixty-five  per  cent  carbohydrate. 

8.  Eat  few  kinds  of  food  at  a  meal,  but  vary  the  menu 
from  day  to  day. 

U.  Food  .-should  be  properly  cooked  to  get  the  best  re- 
sults. 

10.  Do  not  eat  late  at  night.  The  evening  meal  should 
be  the  lightest. 

11.  Eat  green  vegetables  frequently  in  season. 

12.  Fresh  fruits  are  very  helpful  in  the  diet. 

13.  Combine  fruits,  grains,  and  nuts. 

14.  Fruits  and  coarse  vegetables  are  not  a  good  com- 
bination. 

15.  It  is  better  not  to  take  large  quantities  of  cane  sugar 
and  milk  together. 

16.  Do  not  eat  rich  and  complicated  mixtures  of  food. 

17.  Flesh  meats  are  expensive,  they  make  the  protein 
high,  and  are  second-hand  foods.  Their  place  may  easily 
hp  supplied  by  other  foods. 


3 — I\)oil  Question 


^^m: 


-J 


34 


The  Food  Question 


18.  Avoid  excessive  amounts  of  salt. 

19.  Do  not  use  pepper  or  other  irritating  condiments 
and  spices  in  seasoning  your  food. 

20.  Tea  and  coffee  are  not  foods,  and  should  be  entirely 
dispensed  with. 

21.  Alcohol  is  a  poison,  and  should  be  entirely  eliminated 

from  the  menu. 


Necessary  Knowledge  to 
Careful  Planning 

To  thousands  of  home-keepers  the  requirements 
are  new:  a  correct  knowledge  of  proteids,  of 
carbohydrates,  of  calories  is  unfamiliar  to  them. 
They  cannot  grasp  what  is  asked  of  them,  in  a  day 
or  a  week  or  a  month.  Suddenly  has  housekeeping 
been  transformed  from  a  daily  round  to  a  science  and 
a  business.  ...  It  all  call?  for  intelligent  study  and 
the  most  careful  planning.  It  is  not  a  small  "bit,"  it 
is  a  full-sized  job:  never  has  the  American  woman 
faced  a  bigger  job.  As  she  does  it  or  fails  of  doing  it, 
will  this  great  country  win  or  lose  the  war. —  Ladies' 
Home  Jowrtvil. 


-^   .■ 


VITAMINES  and  CALORIES 

h 
D.  D.  COMSTOCK,  M.D. 

for  years  Medical  Superinteiulpnt  of  Glendale 
Sanitarium,  Glendale.  California 

The  body  is  a  machine,  intricate,  complicated,  "fear- 
fully and  wonderfully"  constructed.  In  one  way,  it  is 
simple  in  its  operations ;  but  in  another,  so  ultrascientific 
in  the  detail  of  its  automatic  control,  and  so  deep  in  the 
mysteries  of  its  chemical  processes,  that  the  investigation 
of  ages  has  not  been  able  to  fathom  its  greater  scientific 
depths,  and  bring  to  the  surface  a  knowledge  of  its  ulti- 
mate structure  and  its  w^onderful  .orkings.  The  Master 
Designer  of  the  living  machine  so  adjusted  its  mechanism 
that  in  its  original  environment  and  relationship,  its  care 
\\ould  be  easy,  and  the  laws  of  its  preservation  few  and 
<  xceedingly  simple. 

Like  most  machines,  the  human  machine  requires  the 
iinpartation  of  energy.  Similarly,  also,  this  is  supplied  by 
'lie  combustion  of  certain  carbonaceous  substances.  It 
lioeds  constant  repair.  These  and  its  other  needs  are  all 
iurnished  in  the  daily  food  supply. 

(35) 


fitfi?  rllai'-rlfil 


,Wk'i-.  -.:S*i' 


^       -3 


36  The  Food  Question 

The  life  of  this  machine  can  be  greatly  lengthened  by 
intelligent  care,  or  shortened  by  neglect  and  abuse.  Its 
efficiency  may  be  similarly  affected.  While  one  cannot 
hear  the  pounding  of  the  engine  or  the  fattl  .ig  of  the 
machinery,  yet  the  machine  is  damaged  if  run  under  too 
high  a  pressure  and  at  too  great  speed. 

There  are  seven  classes  of  the  essential  elemental  food 
substances,— proteins,    fats,    carbohydrates,    vitamines, 
salts,  cellulose,  and  water.    The  ideal  diet  is  one  in  which 
these  seven  elements  are  regularly  supplied  to  the  body  in 
the  amounts  required  to  meet  its  daily  needs.    A  person 
living  close  to  nature,  receiving  his  food  first-handed,  di- 
rect from  nature's  health  food  factory,  and  eating  it  with 
only  the  cooking  and  seasoning  necessary,  and  with  a 
reasonable  variety,  wo.ild  probably  find  his  diet  sufficient, 
and  the  elements  in  about  the  proper  proportions;  and 
with  an  honest  appetite,  steadied  by  a  little  temperate-in- 
all-things  ball 'St,  he  probably  would  not  go  far  astray  as 
to  the  proper  amounts.     But  unfortunately,  the  average 
individual  is  not  living  close  to  nature.     Much  that  is 
artificial  has  come  in.    Our  appetites  are  capricious,  de- 
ceitful, and  unreasonable.     Our  foods  come  to  us  proc- 
essed, cartonned,  and  tinned,  often  embalmed,  devital- 
ized, or  adulterated.     They  are  often  served  to  us   so 
disguised  that  we  cannot  tell  whether  their  nutritive  sub- 
stance has  been  concentrated  or  diluted,  or  indeed  whether 
or  not  the  body  will  recognize  it  as  having  any  nutritive 
value  at  all,  despite  its  pleasing  flavor.     Therefore,  in 
order  that  the  ideal  may  be  approximated  to  a  reasonable 
and  practical  degree,  we  must  have  some  knowledge  not 
only  of  the  needs  of  the  body,  but  also  of  these  food 
elements,  and  how  their  values  may  be  estimated  in  the 
various  food  substances. 

The  foods  that  enter  into  the  make-up  of  the  body  and 
supply  its  heat  and  energy  are  three,—  protein,  fat,  and 


'    - 


m^ 


^'U.ll 


»t.i-,^?;^.<^. 


jsnymvil 


VlTAMINES  AND  CALORIES 


37 


arbohydrate.  While  the  salts  to  a  certain  extent  enter 
into  the  body  structure,  they  have  but  little  to  do  with 
heat  and  energy  production.  The  remaining  food  classes 
are  adjuncts,  their  use  being  simply  to  make  possible  the 
utilization,  by  the  body,  of  the  tissue  and  fuel  foods.  The 
cellulose  assists  mechanically  in  digestion ;  the  water  fur- 
nishes the  necessary  fluid ;  and  the  vitamines  provide  the 
l)attery,  as  it  were,  which  sets  the  whole  apparatus  in 
motion. 

The  Heat  Unit 

Of  the  many  persons  who,  for  economical  or  hygienic 
reasons,  have  tried  to  adjust  their  diet  better,  some  have 
uiulertaken  the  task  without  a  fundamental  knowledge 
of  the  physiological  and  caloric  value  of  foods,  their  com- 
position, or  the  nutritional  needs  of  the  body,  and  have 
(lone  themselves  more  harm  than  good.  It  is  possible  for 
us  to  measure  the  value  of  our  foods,  and  to  express  it  in 
forms  of  heat  units ;  and  with  a  knowledge  of  the  bodily 
needs,  we  may  supply  ourselves  wit  oods  in  approxi- 
mately the  amounts  needed,  and  in  the  »est  combinations. 
Food  oxidized  in  the  body  produces  the  same  amount  of 
heat  as  that  burned  outside  the  body,  and  the  instrument 
Ity  which  the  heat  value  of  any  substance  is  determined  is 
railed  a  calorimeter.  The  unit  of  measure  of  heat  is  called 
ihe  calorie  or  heat  unit. 

The  calorimeter  consists  of  a  double  chamber,  the 
outer  one  containing  a  given  quantity  of  water.  The  inner 
chamber  is  thus  surrounded  by  a  water  jacket.  In  it  is 
l>!aced  a  definite  amount  of  pure,  water-free  food  to  be 
U'sted;  for  example,  an  ounce  of  sugar.  By  means  of  an 
electric  connection,  the  sugar  is  ignited  and  burned,  and 
the  heat  produced  thereby  is  imparted  to  the  water  in  the 
outer  chamber.  When  the  process  is  complete,  the  dif- 
l\>i-ence  in  the  temperature  of  the  water  is  noted,  and  the 


■r^i'f'  "13'o«--'h-«.-it-. .:;  ''i-i-.l  •  .;tv: 


V«<*lftk»   .^    Ml   /l^'lM^llf. 


38  The  Food  Question 

amount  of  heat  generated  is  computed.  The  calorie  is 
the  amount  of  heat  necessary  to  raise  the  temperature  of 
one  pound  of  water  four  degrees  F.,  or  one  kilogram  one 
degree  C.  In  this  way,  the  heat  values  of  pure  protein, 
fat,  starch,  and  sugar  have  been  determined.  In  the 
laboratories  of  the  United  States  government,  the  compo- 
sition and  caloric  value  of  practically  every  food  substance 
known  has  been  worked  out.  Any  person  can  have  access 
to  these  tables  of  food  values  by  applying  to  the  govern- 
ment, or  by  purchasing  from  almost  any  bookstore  any 
one  of  the  several  books  on  food  values,  that  are  on  the 
market.     (See  pages  23-27  of  this  book.) 

The  heat  value  of  a  gram  of  pure,  water-free  protein 
—  for  example,  the  casein  of  milk,  egg  albumen,  or  fiber 
of  meat  —  is  a  trifle  more  than  four  calories.     That  ot 
pure  starch  or  sugar  is  also  four  calories.     Fat  is  more 
than  double  this  value,  one  gram  yielding  nine  and  three 
tenths  calories.   Since  an  ounce  equals  about  thirty  grams, 
the  number  of  calories  to  an  ounce  is  determined  by  mul- 
tiplying the  above  figures  by  thirty.    Different  kinds  ot 
food  vary  greatly  in  the  proportion  of  the  food  elements 
and  also  of  the  water  and  cellulose  they  contain.     (Cel- 
lulose has  no  fuel  value  in  the  human  body.)     We  there- 
fore find  a  great  variation  as  to  their  caloric  values  also. 
For  example,  one  heaping  tablespoonful  of  home-baked 
beans  will  weigh  about  fifty  grams,  thirty  of  which  is 
water  and  cellulose.    Its  total  caloric  value  is  one  hundred, 
divided  among  protein  fifteen,  fat  forty    (the  fat  has 
largely  been  added) ,  and  carbohydrate  forty-five.    Con- 
trast with  this  the  same  quantity  of  mashed  turnips.    One 
heaping  tablespoonful  will  weigh  about  seventy  grams 
of  which  sixty-fiv.>  is  water  and  cellulose.    Its  total  fuel 
value  is  three  calories.  _^_ 

By  a  little  study,  one  may  very  readily  become  familiar 
with  the  approximate  values  of  the  more  common  foods. 


VlTAMINES  AND  CALORIES 


39 


and  be  able  to  arrive  at  some  conclusion  in  regard  to  the 
c(irrectness  of  one's  daily  food  ration  as  to  amount  and 
livoportions.  Many  would  be  surprised  to  see  how  far 
sliort  their  diet  comes  of  the  ideal. 

It  is  easy  to  remember  that  an  ordinary  slice  of  bread 
—  about  three  and  one  half  inches  square  —  contains  ap- 
I'loximately  one  hundred  calories;  an  average  egg,  sixty- 
ii\  e ;  a  glass  of  milk,  one  hundred  fifty ;  an  average  potato, 
die  hundred  twenty-five ;  a  tablespoonful  of  gravity  cream, 
lil'ty;  the  usual  serving  of  cooked  cereal,  seventy-five  to 
one  hundred;  vegetables,  except  potatoes,  an  ordinary 
sirving,  twenty-five  to  fifty,  depending  on  the  amount  of 
lat  or  milk  added  as  seasoning;  legumes,  average  serving, 
one  hundred  to  one  hundred  fifty.  Desserts  are  usually 
i'igh  in  value,  ranging  from  one  hundred  twenty-five 
calories  in  the  usual  serving  of  simple  custai'd  or  junket 
■i)  three  hundred  fifty  or  more  in  the  usual  one  sixth  of 
Slime  pies,  or  the  ordinary  piece  of  cake. 

Housewives  who  wish  to  go  into  the  question  of  foods 
thoroughly,  and  combine  the  science  with  the  art  of  cook- 
*'iv,  may  arrange  a  table  of  the  staples  and  raw  food  that 
ordinarily  enter  into  their  various  recipes,  somewhat 
alter  the  following,  the  items  of  which  have  been  taken 
at  random  from  such  a  list  or  table  already  prepared 
and  in  use: 


r;,„i 

itensure 

Weifiht 

/■ 

ralein 

fat 

( 

'arb 

ohydrate 

Total 

i  '■■iir 

1  cup 

5       oz. 

80 

L'.-> 

419 

524 

i.^.N.    average 

each 

1  '.2    oz.  ■ 

L'.i 

4IJ 

0 

61! 

.\i.ll;.    w  lidlf 

1  cup 

8       oz. 

30 

88 

40 

164 

>  i^;ir.    sranulated 

1  cup 

7  '^j  oz. 

0 

0 

840 

840 

'••  .i!..r 

1  cup 

8       oz. 

0 

1,741 

0 

1,744 

:iiT 

1  tablespoon 

'/4  oz. 

0 

109 

0 

109 

If  the  housewife  desires  to  know  the  food  value  of  a 
ike,  for  instance,  that  she  is  about  to  bake,  whose  recipe 
ills  for  two  cups  flour,  one  and  one  half  cups  sugar,  one 
■!f  cup  butter,  four  eggs,  she  can  very  easily  find  out  by 
■nsulting  her  table;  as: 


40 


2       cups  flour 
1%  cuiis  sugar 
/i  cup  butter 
•i  '  i-fc't's 


The  Food  Question 


Pratein 

160 
0 

0 
9  J 


Fat         Carbohydrate  Total 


50 
0 

87'J 

too 


838 

l.'.'tiO 

0 

0 


Totals 


252 


i.o-^- 


2,098 


1.048 

l,2(iO 

872 

2.'>2 

3,4;!2 


If  the  cake  is  cut  into  twelve  servings,  the  value  of 
each  may  be  determined  by  dividing  each  of  these  sums 
by  twelve.  Thus  each  piece  will  represent  in  value,  pro- 
tein, twenty-one  calories;  fat,  ninety  calories;  carbohy- 
drate, one  hundred  seventy-five  calories;  total,  two  hun- 
dred eighty-six  calories. 

The  number  of  calories  needed  by  the  individual  varies 
with  height,  age,  sex,  climate,  and  state  of  muscular  ac- 
tivity; but  for  the  average  person,  two  thousand  calories 
ciaily  may  be  taken  as  a  working  basis.    If  one  is  engaged 
in  active  muscular  labor,  the  requirement  may  be  three 
thousand  or  more.    Many  persons  of  sedentary  habits  do 
better  on  less  than  two  thousand.     Other  things  bemg 
equal,  men  need  about  ten  per  cent  more  than  women. 
Children  need  about  ten  per  cent  more  than  adults.    An 
obese  individual,  or  one  suffering  from  the  results  of  im- 
perfect oxidation,  as  manifested  in  rheumatism,  neuralgia, 
and  myalgia,  may  do  well  for  a  time  on  as  low  an  allow- 
ance as  one  thousand  one  hundred  to  one  thousand  two 
hundred  food  units  daily,  experiencing  marked  relief  from 
symptoms,  and  if  obese,  a  reduction  in  weight  of  from 
one  to  four  pounds  a  week. 

It  should  be  kept  in  mind  that  the  amount  of  protein 
needed  is  quite  constant,  and  does  not  vary  with  one's 
state  of  activity,  as  does  the  demand  for  the  fats  and  the 
carbohydrates.  From  two  hundred  to  two  hundred  fift\ 
calories  of  this  element  are  needed  daily,  even  though  the 
total  ration  be  low.  If  one  does  well  on  the  low  ration 
«.uggested  above,  the  protein  should  not  be  lowered  pro- 
portionatelv,  as  would  be  the  tendency.    This  is  the  repair 


^ 


VlTAMINES  AND  CALORIES 


41 


substance,  which  the  body,  not  being  able  to  store  up, 
must  have  supplied  to  it  in  regular  daily  amounts. 

Excess  in  eating  is  often  due  to  the  use  of  certain 
concentrated  foods.     A  teaspoonful  of  olive  oil  contains 
forty  calories;  the  ordinary  pat  of  butter   (one  fourth 
ounce),  fifty  calories;  a  heaping  teaspoonful  of  sugar, 
forty  calories ;  one  English  walnut,  thirty-three  calories ; 
a  fair  sized  olive,  twenty  calories.    While  these  are  good 
foods,  they  should  be  eaten  with  due  regard  for  their 
high  energy  value,  that  the  proper  food  balance  be  not 
(list.    bed.    After  eating  a  good  square  meal,  the  average 
indiv    ual  calls  for  the  dessert,  which,  with  its  accom- 
paniments, actually  constitutes  a  second  meal;  as,  for 
example,  a  serving  of  pie,  three  hundred  fifty  calories; 
its  cheese  accompaniment,  another  one  hundred  calories ; 
a  few  stuffed  dates,  another  one  hundred  calories ;  a  few 
nuts  and  raisins  and  a  cup  of  chocolate  bringing  the  total 
value  of  this  second  meal  forced  upon  the  body  up  to 
seven  hundred  or  eight  hundred  calories. 

Vegetables  of  themselves  are  low  in  caloric  value,  their 
importance  being  due  to  the  cellulose,  salts,  and  vitamines 
they  contain.  But  they  are  usually  prepared  with  so  much 
butter  or  cream  that  as  served  they  have  a  high  caloric 
value  in  fat.  Lean  meat  is  practically  pure  protein,  and 
the  tendency  of  the  meat  eater  is  to  get  an  excess  of  this 
element.  The  vegetarian  often  goes  to  the  other  extreme, 
his  diet  showing  a  deficiency  in  protein,  with  an  excess  of 
fats  and  carbohydrates.  That  the  protein  balance  be  kept 
normal  is  an  important  matter,  for  a  person  may  at  one 
and  the  same  time  be  suffering  from  the  results  of  a  de- 
llcient  diet  and  also  from  the  effects  of  overeating.  The 
protein  needed  daily  is  from  ten  to  thirteen  per  cent  of 
the  total  ration.  If  the  total  daily  ration  is  but  one  thou- 
sand five  hundred  calories,  the  protein  should  still  be  two 
hundred  calories,  and  therefore  thirteen  per  cent  of  the 


i*'  :J»'^i^M:rC-,^iis^Lf^~-:i^.j^'.  '-'•  ■'\-i^'L.': 


'V.JWAT       '      <'.vifeL'&iKk;^-| 


42 


The  Food  Question 


total.  Thus  if  a  person  is  living  on  fotds  containing  less 
than  ten  per  ctnt,  there  is  danger  of  not  getting  enough 
of  this  important  element.  Much  of  the  food  eaten  is  .ess 
than  ten  per  cent  protein,  bef;ause  of  the  addition  to  it  of 
fat  and  sugar  in  large  amounts. 

So-called  meat  substitutes  should  be  high  in  the  per- 
centage of  protein,  in  order  to  make  up  for  the  butter, 
sugar,  oils,  olives,  desserts,  fruits,  and  other  very  low  pro- 
tein foods  that  enter  so  largely  into  one's  dietary.  The 
question  has  been  asked.  Why  object  to  the  addition  of  fat 
to  a  meat  substance,  since  it  does  not  actually  reduce  the 
quantity  of  protein,  though  it  does  relatively?  In  reply, 
it  may  be  said  that  the  relative  reduction  makes  necessary 
an  excess  of  the  nonnitrogenous  foods,  to  get  enough 
protein ;  and  even  though  one's  capacity  should  receive  it 
comfortably,  still  the  objection  to  the  excess  aliment  re- 
mains. 

A  study  of  food  composition  and  values  will  enable  the 
housewife  so  to  plan  her  meals  that  the  various  elements 
may  be  served  to  her  family  in  the  proper  proportions. 
A  knowledge  of  calories,  and  an  intelligent  application  of 
the  principles  involved  in  these  questions  of  nutrition,  will 
enable  any  housewife  to  reduce  uiie  cost  of  feeding  her 
family  from  twenty-five  to  fifty  per  cent,  which  would 
be  worth  while  from  an  economical  standpoint,  not  to 
mention  the  advantage  to  be  realized  healthwise. 

Vitamines 

Says  Lusk,  "It  has  thus  far  been  shown  that  nutrition 
means  fuel  for  the  machinery,  new  parts  with  which  to 
repair  the  machine,  and  minute  quantities  of  vitamines, 
which  produce  a  harmonious  interaction  between  the  ma- 
terials in  the  food  and  their  host." 

In  the  words  of  another  investigator,  "The  study  of 
dietetics  from  the  standpoint  of  the  vitamines  has  only 


VlTAMINES  AND  CALORIES 


43 


just  begun."  Sufficient  has  been  learned  and  demon- 
strated about  them,  however,  to  show  that  they  play  a 
most  important  part  in  nutrition  and  in  vital  tissue  proc- 
i  sses.  Since  they  are  so  little  understood,  a  complete 
tk  finition  is  not  yet  possible.  The  pure  vitamine,  it  seems, 
cannot  be  isolated,  so  their  exact  chemical  nature  is  not 
known.  The  chemical  process  necessary  to  free  it  is  no 
sooner  begun  than  the  vitamine  is  apparently  decomposed, 
and  all  trace  of  it  is  lost.  One  is  reminded  of  the  efforts 
()(  some  early  investigators  to  submit  living  protoplasm 
Da  chemical  analysis,  they  hoping  thereby  to  reveal  the 
mysteries  of  physical  life  itself ;  but  at  the  first  intrusion, 
tills  subtle  something  flees,  taking  its  secrets  with  it,  and 
leaving  us  only  the  empty  shell  of  dead  protein  matter. 
While  the  activities  and  manifestations  of  life  are  ssen  on 
every  hand  in  animal  and  plant,  we  are  but  little  the 
wiser  as  to  what  life  really  is. 

Vitamines  seem  to  stand  closely  related  to  the  living 
lu-ocess  in  the  tissue  cells.  Some  investigators  have 
t  bought  them  to  be  the  mother  substances  of  the  various 
l/odily  ferments  and  internal  secretions,  any  disturbance 
r:  which  produces  serious  constitutional  troubles.  There- 
ini-e  tht  ontinuous  use  of  a  diet  lacking  in  any  of  these 
iiiother  substances  would  of  necessity  lead  to  a  deficiency 
of  these  absolutely  essential  vital  secretions  and  ferments. 

Vitamines  and  Disease 

Years  were  spent  in  investigation  before  it  was  found 

out  that  beriberi,  a  disease  of  the  Orient,  could  be  cured 

tiul  prevented  by  the  addition,  to  the  diet,  of  certain  nu- 

litive  elements  in  the  covering  of  the  rice,  that  are 

ordinarily  removed  in  the  polishing  process,  and  thrown 

;:' -ay.    Just  what  these  nutritive  elements  were,  was  not 

inderstood;  but  the  fact  remained  that  a  diet  of  polished 

1  it  e  resulted  in  symptoms  of  beriberi,  while  a  diet  of  the 


44  The  Food  Question 

unpolished  grain  was  sufficient  to  prevent  any  manifesta- 
tions of  the  disease.  In  Java,  where  the  people  lived 
largely  on  whole  rice,  beriberi  was  unknown.  For  years, 
the  fact  had  been  recognized,  that  sailors  living  on  canned 
and  preserved  foods  sooner  or  later  developed  scurvy, 
which  could  be  quickly  cured  by  an  addition  of  fresh  vege- 
tables or  the  juice  of  fruits,  especially  lemons  and  oranges, 
to  the  diet.  In  1535,  when  all  but  three  of  Cartier's  one 
hundred  ten  sailors  had  scurvy,  he  cured  them  all  by  giv- 
ing them  a  decoction  of  fresh  pine  needles.  Babies  fed  on 
Pasteurized  milk  often  develop  infantile  scurvy. 

Convlnciny  Experiments 
Vitamines  are  made  only  in  nature's  laboratory.    The 
body  cannot  make  them,  therefore  mother's  milk  is  de- 
fir  "   t  in  vitamine  if  her  diet  is.     This  is  demonstrated 
in  a  decided  way  in  the  Philippine  Islands,  where  the 
diet    is   deficient   in   the   vitamine   preventing  beriberi. 
Among  the  Filipinos,  one  half  the  deaths  take  place  be- 
fore the  end  of  the  first  year  of  age ;  and  in  these  infants, 
one  half  the  deaths  are  due  to  beriberi.    Pellagra,  a  dis- 
ease of  obscure  aetiology,  or  cause,  manifests  itself  prin- 
cipally among  a  class  of  people  who  live  on  a  monotonous 
diet  of  corn  bread,  bacon,  soda  biscuit,  and  sirup.    Some 
authorities  are  quite  convinced  that  it  is  a  "deficiency" 
disease.    Also  rickets,  eczema,  pyorrhea,  and  a  number  of 
other  diseases  of  obscure  cause  are  beginning  to  be  re- 
garded as  being,  in  part  at  least,  deficiency  diseases.    A 
predisposition  to  tuberculosis  and  other  infections  may  be 
of  similar  cause.    There  are  probably  a  number,  possibly 
many,  of  these  vitamine  substances.    At  least  two  have 
been    quite    fully    demonstrated,— the    one    preventing 
scurvy,  and  the  one  preventing  beriberi. 

The  experiments  of  Cosimir   Funk,   a  Russian,   are 
convincing.     He  wa.   able  to  produce  experimental  beri- 


VlTAMINES  AND  CALORIES 


45 


beri  in  pigeons  by  feeding  them  for  three  weeks  on 
l)()li.shed  rice,  then  readily  to  cure  them  of  the  disease  by 
feeding  the  polrhings  from  the  same  rice,  showing  that 
in  I  lie  rice  polishings  are  certain  elements  absolutely  es- 
sential to  life.  He  finally  isolated  what  appeared  to  be 
this  substance,  one  pound  of  the  polishings  yielding  about 
three  grains  of  the  material.  Injecting  under  the  skin  of 
pigeons  dying  of  beriberi  one  third  of  a  grain  of  this 
crystalline  substance,  he  was  able  not  only  to  make  them 
perfectly  well  in  a  few  hours,  but  to  keep  them  in  health 
for  three  weeks  with  but  the  one  dose,  even  though  they 
were  continued  on  a  diet  of  polished  rice.  Funk  named 
tliis  wonderful  life-giving  substance  vitamine,  because  its 
eflects  were  life-giving,  and  chemically  it  seemed  to  belong 
to  the  amines. 

Wliere  Founa 

Vitamines  are  found  in  plants,  and  especially  in  their 
seeds.  Fresh  meat  and  raw  milk  contain  them,  although 
animals  seem  incapable  of  making  them.  In  summer, 
milk  is  richer  in  them  than  in  winter,  because  of  thj 
(HlFerence  in  feed  for  the  cattle.  They  are  contained  also 
ii!  yolks  of  eggs,  whole  grains,  potatoes,  carrots,  beans, 
pt'as,  lentils  —  in  fact,  practically  all  green  garden  vege- 
t;il)les,  and  fruit.  In  the  grains,  they  are  found  in  the 
I  lark  layer  near  the  outer  surface  or  branny  layer,  and 
in  the  germ.  In  potatoes  and  ccher  vegetables,  they  lie 
immediately  under  the  skin.  Yeast  bread  contains  more 
ihan  baking  powder  breads. 

Vitamines  are  lost  by  the  processing  of  grains;  that 
is,  by  the  removal  of  the  outer  layers,  which  contain  most 
of  these  substances.  Hence  the  whole  grain  should  be 
included  in  the  fiour.  They  are  also  destroyed  by  the 
nibjection  of  foods  to  too  high  a  temperature.  It  is  there- 
i')re  best  to  cook  cereals  at  a  low  temperature,  as  in  a 


IjLJ^^.^ 


^  a 


46 


The  Food  Question 


fireless  cooker.  The  vitamines  are  sacrificed  in  the  drying 
of  foods,  and  in  the  paring  of  vegetables.  If  potatoes  are 
boiled,  there  is  great  advantage  in  boiling  them  in  their 
"jackets,"  in  which  case  the  vitamines  and  the  salts  arc 
not  lost.  If  they  are  pared  before  they  are  boiled,  the 
potato  water  should  not  be  thrown  away,  as  it  is  rich  in 
vitamines,  salts,  and  protein.  Parboiling  of  other  vege- 
tables is  objectionable  for  the  same  reason.  Soda  and 
baking  powder  and  similar  chemicals  seem  to  destroy  the 
vitamines.  This  is  one  reason  why  yeast  breads  are  better 
than  baking  powder  breads.  Furthermore,  in  yea  ;t  fer- 
mentation, the  vitamine  preventing  beriberi  is  actually 
formed,  but  not  th^  vitamine  preventing  scurvy.  The 
natural  foods  that  require  cooking  to  make  them  edible 
and  wholesome  contain  vitamines  which  are  not  destroyed 
thereby  if  the  cooking  is  done  in  the  most  wholesome  and 
hygienic  way. 


A  Word  of  Advice 
to  Women 

STAY  at  home  and  work.  Do  not  rush 
into  some  romantic  and  picturesque 
bit  of  action  to  the  detriment  of  "'our 
home  duties.  Work  in  your  homes,  and 
do  whatever  you  can  outside;  the  humbler 
and  more  inconspicuous  your  accomplish- 
ment is,  the  more  it  may  be  needed. 
There  are  ■  tiough  women  who  will  snatch 
at  what  is  accompanied  by  the  limelight. 
Make  your  contribution  of  personal  serv- 
ice without  thought  of  self,  and  keep  on 
to  the  end. —  Lord  Northcliffe. 


FRUITS  AND  THEIR 
DIETETP:   VALUE 

by 
(,EORGE  A.  THOMASON,  M.  D.,  L.  k.  C.  S.,  L.  R.  C.  P. 

No  other  class  of  foods  more  delightfully  or  deliciously 

'•itribute  to  the  needs  of  the  body  than  fruit.     Fresh 

Vom  the  lap  of  Nature,  lavishly  supplied,  and  delightful 

I  the  eye,  fruit  makes  most  satisfying  appeal  to  the 

i  petite  of  every  one,  from  the  quite  indifferent  to  the 

liost  discriminating  epicure.    Most  easy  of  digestion,  in 

;  "t,  practically  predigested,  fruit  is  most  appropriate 

!'  r  all  people  both  in  sickness  and  in  health,  and       all 

! !  liods  of  life,  from  babyhood  to  extreme  age. 

Fruit  is  made  up  of  water,  sugar,  acids,  some  proteid, 
«i  organic  salts.    Water  is  by  far  the  largest  constituent 

■  •  fruit,  being  seventy-five  to  eighty-five  per  cent.  The 
vwiter  of  fruit  is  of  the  gi'eatest  possible  purity,  being 
<:    .Ijly  distilled,  first  as  rain,  then  as  sap,  drawn  and 

■  ered  through  the  tree. 

The  sugar  of  fruit  is  one  of  the  most  easily  c.gestvd 
"rms,  that  of  levulose.    The  starch  of  the  unripe  fruil 

(47) 


48  The  Food  Question 

is  converted  into  sugar  in  the  ripening  process,  or  in  the 
cooking  of  partially  ripened  fruit.  Sugar  is  present  in 
varying  amounts  in  fruits,  averaging  from  five  to  ten 
per  cent.  A  well  ripened  banana  contains  twenty-one 
per  cent  of  sugar,  dates  about  fifty  per  cent,  while  grapes 
contain  from  fourteen  to  twenty  per  cent. 

The  outward  appearance  of  the  fruit  is  often  a  fairly 
reliable  indication  of  the  amount  of  sugar.  Trielle  has 
observed  that  fruits  with  yellow  skins  contain  much 
sugar,  and  h""e  a  very  penetrating  odor.  Fruits  with 
red  skins  contain  a  medium  amount  of  sugar,  and  have  a 
pleasant,  delicate  perfume.  Fruits  with  a  reddish  brown 
skin  usually  contain  much  sugar,  and  have  very  little 
perfume. 

As  showing  its  perfectly  digested  state,  demonstra- 
tions have  proved  that  fruit  sugar  may  be  injected  di- 
rectly into  the  blood,  from  which  it  will  be  utilized  in 
nourishing  the  body.  This  is  in  marked  contrast  with 
ordinary  cane  sugar,  which,  if  injected  directly  .into  the 
blood,  is  expelled  through  the  kidneys,  the  body  being 
unable  to  appropriate  it  as  such  from  the  blood. 

Fruit  sugar  may  be  eaten  in  practically  unlimited 
quantities.  It  supplies  the  body  with  heat  and  energy 
in  the  most  available  form.  For  this  reason,  fruit  when 
eaten  will  quickly  relieve  the  sense  of  exhaustion. 

Fniit  Acids 

The  acids  of  fruits  give  to  them  their  delightful  and 
appetizing  flavors.  Fruits  in  the  unripe  state  contain 
tannic  acid,  a  marked  astringent.  The  gastric  and  peri- 
staltic woes  of  the  small  boy  the  night  following  the 
green  apple  episode  are  due  to  the  tannic  acid  the  unripe 
fruit  contains.  The  three  chief  acids  of  fruit  are  citric 
acid,  found  in  oranges,  lemon?,  and  grapefruit ;  malic  acid, 
as  found  in  apples,  pears,  peaches,  and  similar  fruits ;  and 


wnw 


Fruits  and  Their  Dietetic  Value 


49 


tartaric  acid,  as  found  in  grapes.  These  are  organic  acids, 
recognized  and  readily  digested  by  the  body. 

The  acids  of  fruits  are  remarkable  peptogens;  that 
is,  they  stimulate  the  appetite  and  promote  the  flow  of 
the  digestive  juices.  Fruit  acids  are  most  efficient  dis- 
infectants. Some  years  ago,  an  eminent  medical  au- 
thority of  this  country,  in  a  representative  medical  gather- 
ing, said,  "We  are  as  yet  without  a  satisfactory  medicinal 
iiitestinal  disinfectant."  In  fruit  acids,  we  possess  such 
an  agent  in  a  most  desirable  form.  No  germ,  disease- 
producing  or  otherwise,  can  live  in  the  presence  of  fruit 
acid.  Fruit  acids  can  be  taken  practically  ad  libitum. 
Fruit  acids  taken  freely  by  mouth  or  diluted  and  injected 
into  the  bowel,  most  efficiently  asepticize  the  intestinal 
canal.  Three  or  four  pints  of  water  to  which  the  juice 
of  one  lemon  has  been  added,  injected  into  the  bowel  fol- 
lowing a  cleansing  enema,  will  thoroughly  destroy  disease- 
producing  bacteria  in  the  colon.  Flushing  the  bowel 
frequently  with  such  a  solution  is  one  of  the  most  eflScient 
l<nown  means  of  successfully  combating  the  fetid  summer 
diarrheas  of  children. 

The  proteid  or  nitrogenous  element  of  fruits,  as  well 
as  their  fatty  element,  may  be  passed  over  with  little 
consideration.  Fruit  contains  little  proteid;  and  aside 
from  the  olive,  there  is  almost  no  fat  in  fruit.  The  fat 
nf  the  ripe  olive,  however,  is  one  of  the  most  delicious 
and  digestible  forms  of  fat.  Ripe  olives  contain  about 
iifty  per  cent  fat.  Olive  oil  can  be  mixed  with  water; 
'herefore  it  readily  mixes  with  the  intestinal  juices,  and 
is  most  easily  digested. 

Fruit  Salts 

The  salts  of  fruit  are  most  desirable,  jeing  so  essen- 

ial  in  tissue  building.    Some  of  the  most  important  of 

ihese  salts  are  potash,  lime,  phosphoric  acid,  and  iron. 


Food  Question 


The  Food  Question 

r  tv..  limp  salts  in  the  bones  of  children  pro- 
Deficiency  of  the  lime  salts  in  u 

duces  conditions  of  bone  ^°"™'»«;  °"\te  diet  of  these 
be  largely  prevented  by  -«.ng  fruit  to  the  diet 

:r;t;=':S:rS^ieenta|es  Of  lime 

""xhe  condition  of  anemia  is  a  lack  of  i-  in  the  blood 
This  cannot  be  replaced  by  -*'«-  »f  *  esu" 
the  body  is  unable  to  ^f^^'^'^^Z^Vi^^  *■>  the 

,t  is  "erfectly  apparent  that  fruits  possess  qualities 
JUi^s  £r„-  the.  ^^  - -- ;- 

maintenance  of  strength  ^"'i^^'f^^l^tUct^X  re- 

it  can  be  positively  asserted  that  fruit  is  of  great  ser 
n  the  prevention  as  well  as  in  the  trea  ment  of 
in  tne  prevei  „reiudice  against  the  use  of    i 

Tnl^^r  UTaSrlh  tb^aea  that  t.  ^^^^^^ 

f  nraci^s  :S  whr^a  JtLtheU.  are 

--ISErofVJ^r^^^ 

creasing  the  aiKaimuy  u^  „«„juinn    as  well  as  to 

u  ««fif  ..Ti^  rure  the  rheumatic  condition,  as  wen  « 
benefit  una  cure  m*;  ^  -PorTnation  of  various; 

XU-,  „onpril  tendencv  to  the  lormatiou  ui  v« 

Si.  or  stfnes  in  the  kidneys,  the  urinary  bladder,  aiu. 
the  gall  bladder. 


rsB«?«liWSPflB^ 


Fruits  and  Their  Dietetic  Value 


61 


Fruit  and  Obesity 

A  fruit  diet  is  of  great  value  in  obesity.  An  exclusive 
fruit  diet  may  be  taken  to  the  greatest  possible  advantage 
b\-  the  too  corpulent  who  wish  to  reduce  in  weight.  For 
this  purpose,  fruit  has  the  advantage  of  satisfying  the 
appetite  while  at  the  same  time  contributing  very  little 
nutrition  to  the  body.  The  free  use  of  fruit  is  the  method 
par  excellence  for  overcoming  constipation.  The  eating 
of  a  half  dozen  raw  prunes  before  breakfast,  or  the  taking 
of  the  juice  of  one  or  two  oranges,  will  in  the  majority 
of  cases  be  all  that  is  necessary  to  maintain  regular  bowel 
activity. 

For  an  overworked  liver,  tht  so-called  "bilious"  state, 
fruit  is  the  best  of  all  means  of  relief.  Auto-intoxication 
(lie  to  an  excess  of  poisons  circulating  in  the  blood,  is 
treated  most  naturally  and  efficiently  by  a  fruit  diet. 

The  natural  diuretic  properties  of  fruit  are  very  well 
known.  Nearly  all  fruits  stimulate  the  kidneys  to  greater 
activity,  but  watermelon  is  of  particular  service  in  this 
respect. 

Fruit  and  fruit  juices  greatly  aid  in  successfully  com- 
1)11  ting  alcoholism.  The  acid  of  the  fruit  juices  help  ma- 
u  rially  in  quenching  the  abnormal  thirst. 

There  are  but  few  individuals  who  would  not  be  bene- 
fited by  an  occasional  exclusive  fruit  meal;  and  in  many 
<  ases,  this  can  be  maintained  with  greatest  benefit  for 
( veil  several  days.  This  is  a  very  popular  method  of 
treatment  in  Europe,  particularly  in  Switzerland,  where 
ir,e  "grape  cure"  is  utilized.  Patients  are  placed  upon 
a  diet  of  grapes  alone  for  several  weeks,  consuming  from 
seven  to  ten  pounds  of  grapes  a  day.  Wonderful  results 
;ire  recorded  at  these  resorts  in  the  treatment  of  rheu- 
M.atism,  gout,  obesity,  constipation,  intestinal  catarrh, 
liver  and  kidney  disorders,  high  blood  pressure,  arterial 


52  The  Food  Question 

sclerosis,  or  hardening  of  the  arteries,  and  many  more 

physical  disabilities. 

Certain  fruits,  especially  tart  apples,  are  of  great  value 
in  the  treatment  of  diabetes,  lessening  the  toxemia  o 
this  condition,  as  well  as  mitigating  the  abnormal  thirst 
that  is  so  frequent  ana  often  distressing  an  accompani- 
ment of  this  condition. 

In  the  eating  of  fruit,  some  care  must  be  exercised 
not  to  swallow  large  seeds  or  fruit  pits.  While  the  danger 
of  appendicitis  from  fruit  seeds'  becoming  lodged  m  the 
appendix  has  been  greatly  exaggerated,  yet  fruit  seeds 
have  occasionally  been  found  in  the  appendix,  and  proved 
the  exciting  cause  of  the  inflammation  which  followed. 
Cases  are  on  record  of  children  who  have  swallowed  con- 
siderable quantities  of  grape  seeds,  suffering  for  months 
of  colic,  and  being  only  relieved  by  discharging  quantities 
of  these  seeds  during  energetic  purgation. 

It  has  been  said  that  fruit  is  "gold  in  the  morning 
silver  at  noon,  and  lead  at  night."  But  fruit  is  golden  all 
the  time  This  wonderful  gift,  one  of  the  greatest  and 
best  physical  gifts  of  an  all-wise  Providence  cannot  be 
prized  too  highly;  for  it  is  considered  sufficiently  vauable 
to  endure  for  both  time  and  eternity.  Of  the  first  man 
and  woman,  it  was  said  that  they  might  eat  of  the  fruit 
of  the  trees  of  the  garden;  and  it  is  said  of  the  inhab- 
itants of  the  renewed  earth,  during  eternity,  that  they 
shall  plant  vineyards,  and  eat  the  fruit  of  them." 


•p.™d:;^"    Bur^  o-ve-;-    h.ng    Sa.  make,  V" -h-'^f^;;^  rbSor"^^Xd;;t 


i  ^ 


TEN   REASONS   FOR  A 
FLESHLESS   DIET 

by 

A.  W.  TRUMAN,  A. B.,  M.D. 

Superintendent  of  Loniii  I.inda  Sanitarium,  Linna 

Linda,  C'ulifnrnia:    I'rofeBsor  i)f  Neurology,  Loma 

hinda  Collej-'e 

1.  The  Strength  Delusion 
Every  movement  we  make,  every  thought  we  think, 
uiid  every  heart  throb,  involves  waste  and  the  expenditure 
of  energy.  There  is  a  constant  breaking  down  of  our 
ti.ssues ;  and  the  food  ingested  is  the  source  of  the  material 
lor  repair.  By  its  oxidation,  digestion,  and  assimilation, 
rnergy  is  liberated  for  life's  varied  activities. 

The  primary  object  of  taking  food  is,  in  the  words  of 
the  wise  man,  "for  strength,  and  not  for  drunkenness." 
Any  one  who  makes  the  pleasure  of  eating  the  chief 
requisite  will  some  day  find,  by  a  disordered  stomach  and 
a  clogged  liver,  that  eating  has  ceased  to  be  a  pleasure. 

The  idea  has  long  been  current  that  superior  quaii- 
t  ies  of  body  and  mind  come  from  eating  flesh  food ;  but 

(53) 


54  THE  FOOD  QuEsno: 

the  verdict  of  science,  after  long  observation  and  careful 

investigation  and  various  experiments,  is  rapidly  rovers- 

""ihretfrLnts  of  Prof.  Russell  H.  Chittenden, 
nresident  of  the  American  Physiological  Society,  and  di- 
rector of  the  Sheffield  Scientific  School  at  Yale,  are  con- 
vincing His  elaborate  investigations,  extending  over  long 
periods  of  time,  prove  that  persons  of  -de^^.^^^^^^^^^ 
habits  of  life,  temperament,  occupa  ion,  and  con^t^^utio" 
can  maintain  and  even  heighten  their  mental  and  phys^c^ 
vigor  while  subsisting  upon  a  diet  containmg  but  one  ha K 
the  usual  amount  of  protein,  and  in  which  the  flesh  is 
reduced  to  a  minimum  or  is  entirely  absent. 

The  subjects  of  the  first  experiment  were  three  phy- 
sicians, three  professors,  and  a.clerk,-men  of  sedentar^^ 
and  chiefly  of  mental  occupation.  For  a  P^^od  of  six 
months,  they  were  required  to  reduce  the  amoun^o^n^^a 
and  other  protein  food  about  one  half.  Their  weigm 
remained  stationary ;  but  they  improved  m  general  heal^ 
and  experienced  a  quite  remarkable  increase  of  mental 
clearness  and  energ>'." 

Chittenden's  Researches 
For  his  next  experiment.  Professor  Chittenden  used 
a  detachment  of  twenty  soldiers  from  the  ^^ospital  corps 
of  the  United  States  army,  "representing  a  great  variet> 
of  twes  of  different  ages,  nationality,  temperament,  and 
degJTes  of  intelligrnce."     For  a  period  of  six  months. 
tTmen  lived  upon  a  ration  in  which  the  P-teid  -a 
reduced  to  one  third  the  usual  amount,  and  the  flesh    o 
five  sixths  of  an  ounce  daily.    There  wp.  a  s^ght  gain  in 
weight    -the  general  health  was  well  maintamed    and 
wih  suggestions  of  improvement  that  are  frequently  so 
marked  as  to  challenge  attention."    "Most  conspicuous 
»r,"  remarks  Professor  Chittenden,  "was  the  effect 


Ten  Reasons  for  a  Fleshless  Diet 


55 


observed  on  the  muscular  strength  of  the  various  subjects. 
Without  exception,  we  note  a  phenomenal  gain  in 
strength  which  demands  explanation."  There  was  an 
average  gain  in  strength  for  each  subject  of  about  fifty 
per  cent. 

For  the  third  experiment,  Professor  Chittenden  se- 
cured as  subjects  a  group  of  eight  leading  athletes  of 
Yale,  all  in  training  trim.  For  five  months,  they  sub- 
>isted  upon  a  diet  comprising  from  one  half  to  one  third 
the  quantity  of  protein  food  they  had  been  in  the  habit 
of  eating.  "Gymnasium  tests  showed  in  every  man  a 
truly  remarkable  gain  in  strength  and  endurance." 

Fisher's  Experiments 
Dr.  Irving  Fisher,  professor  of  political  economy  of 
'i'ale  University,  concluded  a  series  of  experiments  test- 
ing the  endurance  of  forty-nine  persons,  about  thirty  of 
the  number  being  flesh  abstainers.    The  first  endurance 
test  was  that  of  "holding  the  arms  horizontally."    The 
lk\sh  eaters  averaged  ten  minutes.    The  flesh  abstainers 
averaged  forty-nine  minutes.     The  longest  time  for  a 
I'.osh  eater  was  twenty-two  minutes.    The  maximum  time 
for  a  flesh  abstainer  was  two  hundred  minutes.     The 
second  endurance  test  was  that  of  "deep  knee  bending." 
Tlie  flesh  eaters  averaged  three  hundred   eighty-three 
ti  tries,  the  flesh  abstainers  eight  hundred  thirty-three 
t  i  flies.    Professor  Fisher  explains  the  results  on  the  basis 
that  "flesh  foods  contain  in  themselves  fatigue  poisons  of 
Mirious  kinds,  which  naturally  aggravate  the  action  of  the 
fatigue  poisons  produced  in  the  body." 

Dr.  J.  loteyko,  head  of  the  laboratory  at  the  University 
nf  Brussels,  compared  the  endurance  of  seventeen  vege- 
t^irians  with  that  of  twenty-five  carnivores,  students  of 
the  University  of  Brussels.  "Comparing  the  two  sets  of 
subjects  on  the  basis  of  mechanical  work,  it  is  found  that 


56  The  Food  Question 

the  vegetarians  surpassed  the  carnivores  on  the  average 

by  fifty-three  per  cent."  ^ 

Professor  Fisher  remarks,  "These  investigations,  with 
those  of  Combe  of  Lausanne,  Metchnikoff,  and  Tisier  of 
Paris,  as  well  as  Hcrter  and  others  in  the  United  States 
seem  gradually  to  be  demonstrating  that  the  fancied 
strength  from  meat  is  like  the  fancied  strength  from  al- 
cohol, an  illusion." 

Tests  in  Germany 

Professor  Rubner,  of  Berlin,  "one  of  the  world's  fore- 
most  students  of  hygiene,"  read  a  paper  before  the  recent 
International  Congress  of  Hygiene  and  Demography  on 
the  "Nutrition  of  the  People,"  in  which  he  said:  It  is 
a  fact  that  the  diet  of  the  well-to-do  is  not  in  itself  physio- 
logically justified;  it  is  not  even  healthful;  for  on  account 
of  the  false  notions  of  the  strengthening  effect  of  meat, 
too  much  meat  is  used  by  young  and  old,  and  this  is 

harmful."  ^^    a    v.    u 

In  the  long  distance  races  in  Germany,  the  flesh  ab- 
stainers have  invariably  been  easy  victors.  Upon  this 
point  Professor  Von  Norden,  in  his  monumental  work  on 
"Metabolism  and  Practical  Medicine,"  says:  "In  Gerniany 
at  least  in  these  competitive  races,  the  vegetarian  is  ahead 
of  the  meat  eater.  The  non-vegetarian  cannot  compete 
with  the  vegetarian  in  the  matter  of  endurance  m  these 
long  distance  walks.  The  vegetarian  is  ahead  m  the 
matter  of  rapid  pedestrian  feats." 

A  few  years  ago,  a  well-known  athlete,  Dr.  Deighton, 
walked  from  the  southernmost  point  of  England  to  the 
northernmost  point  of  Scotland,  a  distance  of  almost  a 
thousand  miles,  in  twenty-four  days  and  four  hours.  His 
chief  subsistence  en  route  was  a  much  advertised  meat 
iuice  Mr.  George  Allen,  who  for  a  number  of  years  had 
"subsisted  upon  a  strict  non-flesh  diet,  undertook  the  same 


WP^ 


Ten  Reasons  for  a  Fleshless  Diet 


67 


task,  which  he  accomplished  in  a  little  less  than  seventeen 
days,  that  is,  in  seven  days  less  time. 

As  in  the  heat  engine,  energy  for  light,  heat,  or  power 
does  not  come  from  burning  copper,  lead,  or  iron  filings, 
l)ut  from  carbonaceous  materials,  as  coal,  coke,  fuel  oils, 
etc.,  so  in  the  human  body,  energy  for  warmth  and  mus- 
cular effort  comes  not  from  oxidizing  the  metal  repair 
foods,  the  proteins,  but  from  those  foods  which  are  rich 
in  carbon,  the  starches  and  the  sugars,  called  the  carbo- 
hydrates. 

2.  Flesh  Food  a  Stimulant 

Whence  then  come  these  "illusions,"  these  "false  no- 
tions of  the  strengthening  effect  of  meat"?  They  come 
from  the  fact  that  foods  of  this  class  are  stimulating.  A 
stimulant  is  a  counterfeit  for  strength.  It  is  a  physical 
deceiver.  It  makes  a  person  believe  he  is  strong  because 
he  "feels"  strong,  when  it  is  not  true  at  all.  That  which 
is  interpreted  as  strength  is  only  nervous  excitement.  A 
stimulant  never  builds  up ;  it  only  stirs  up.  While  pre- 
tending to  contribute  energy,  it  actually  robs  the  body  of 
strength.  The  resort  to  stimulants  to  whip  up  the  flagging 
energies  of  the  body  is  an  effort  to  trick  nature  in  playing 
the  game  of  life.  It  is  like  borrowing  money.  Some  day 
the  principal  must  be  returned  with  interest  to  a  re- 
lentless creditor. 

Beef  tea  contains  less  than  one  per  cent  nourishment, 
but  one  can  get  the  same  kind  of  exhilaration  from  a  cup 
of  beef  tea  as  from  a  cup  of  brandy.  This  is  due  to  the 
drug  effect  of  the  beef  tea,  which  is  a  solution  of  the  waste 
products,  the  poisonous  extractives,  of  the  meat.  Every 
animal  organism  is  constantly  throwing  off  these  extrac- 
tives, such  as  urea,  uric  acid,  creatinine,  etc.  The  kidneys 
have  no  other  function  than  the  removal  of  poinons.  If 
an  animal  is  deprived  of  the  use  of  its  kidneys,  it  will  die 


58  The  Food  Question 

of  self-poisoning  in  a  few  days.  When  an  animal  is 
slaughtered  and  the  blood  ceases  to  circulate,  this  stream 
of  urinary  products  on  its  way  to  the  kidneys  for  excre- 
tion stops  in  the  tissues,  and  is  devoured  by  the  con- 
sumer with  the  flesh. 

Friedenwald  and  Ruhrah.  in  their  book  "Diet  m  Health 
and  Disease,"  say:  "The  extractives  are  probably  of  no 
value  either  as  a  source  of  energy  or  in  the  formation  of 
tissues.  They  act  as  stimulants  and  appetizers,  and  it  has 
been  stated  that  the  craving  some  individuals  have  for 
meat  is  in  reality  a  desire  for  the  extractives." 

Armand  Gautier,  the  eminent  French  dietitian,  says  on 
this  point,  "Like  the  opium  smoker,  the  individual  who 
accustoms  himself  to  meat,  feels  that  he  misses  it  when  he 
does  not  take  the  usual  excess." 

If  the  poisonous  waste  products  be  removed  from  meat, 
it  is  insipid,  and  is  no  more  stimulating  than  the  same 
amount  of  bread. 

3.  Ptomaine  Poisoning 
The  seeds  of  death  and  decay  are  in  every  animal  or- 
ganism ;  and  just  as  soon  as  the  heart  ceases  to  throb,  and 
the  arteries  cease  to  pulsate,  and  the  spark  of  life  leaves 
the  animal,  decomposition  begins.     These  putrefactive 
changes  often  result  in  the  formation  of  violent  poisons, 
called  ptomaines.     The  word  "ptomaine"  comes  from  a 
Greek  word  meaning  carcass,  or  cadaver;  and  the  poisons 
are  variously  called  putrefactive  alkaloid,  animal  alkaloid, 
etc.    The  presence  of  fatal  amounts  of  these  poisons  in 
flesh  may  not  be  betrayed  by  any  change  in  appearance 
odor  or  taste.    The  common  practice  of  keeping  meat  until 
it  becomes  tender,  or  "ripens,"  is  simply  waiting  f ^r  de- 
composition to  advance  until  the  meat  fiber  is  soiieneu 
by  the  process  of  decay.     Canned  meats  are  especially 
liable  to  contain  the  poisonous  ptomaine. 


Ten  Reasons  for  a  Fleshless  Diet 
It.  Unbalances  the  Diet 


59 


It  is  of  primary  importance  that  one  should  guard 

against  consuming  excessive  quantities  of  any  kind  of 

food  material,  but  there  is  a  difference.    Should  we  take 

an  excess  of  starches  or  sugars,  provision  has  been  made 

lor  storing  a  certain  amount  in  the  form  of  fat,  or  as 

jrlycogen  in  the  liver  and  the  muscles;  but  no  provision 

is  found  for  storing  an  excess  of  protein.    An  excess  of 

this  food  element  is  of  particular  injury  to  the  body. 

The   extensive   experiments    of   Professors    Chittenden, 

Fisher,  and  other  scientific  workers,  have  shown  that  for 

( tficient  nutrition,  we  require  that  only  one  tenth  of  the 

daily  intake  of  food  should  be  of  the  structure-building, 

I  issue-repairing  protein.     In  the  laboratory  of  nature, 

the  food  elements  have  been  so  combined  by  the  plants, 

tliat  the  protein  element  is  very  low;  and  thus  a  diet 

selected  from  the  natural  products  of  the  earth  is  not 

only  free  from  uric  acid  and  other  waste  products,  but  is 

ah-eady  balanced.     The  addition  of  flesh  food  — which 

(l(iOs  not  contain  any  starch  —  to  the  menu,  at  once  raises 

the  protein  constituent  too  high. 

5.  Blight's  Disease  and  High  Blood  Pressure 

The  waste  products  in  lae  blood  arising  from  excess 
of  protein  are  a  leading  cause  of  Bright's  disease,  auto- 
intoxication, arteriosclerosis,  and  high  blood  pressure. 
These  ma"  is  are  often  associated  in  the  same  indi- 
vidual, and  frequently  have  a  common  origin.  Sir  William 
r)sler,  in  his  "Principle  and  Practice  of  Medicine,"  writes : 

I  am  more  and  more  impressed  with  the  part  played 
'.V  overeating  in  inducing  arteriosclerosis."  "There  are 
!nan>  cases  in  which  there  is  no  other  factor."  Dr. 
Alexander  Haig,  of  London,  states  that  uric  acid  makes 
the  blood  "collaemic"  or  viscous,  and  then  the  heart  has 

itRculty  to  pump  it  through  the  capillaries.    Hence  the 


fiiv^r 


60 


The  Food  Question 


blood  pressure  increases.  Isaac  Ott,  in  his  textb*>o]<  on 
physiology,  say^  on  this  point,  "Burton-Opitz  has  shown 
that  hunr  r  rerluces  viscosity,  and  meat  die^  raises  it  to 
a  great  ho'  M,  whilst  car'  ohydrates  and  it  diet  give 
average  \..iiks    o  it. 

In  tin  colon,   flesh  foods  rapidly  undergo  d(   onipo- 
sition,  g  viUtt  li.A   to  numerous  poison-,  which  are  ab- 
sorbed ini'.  tb.  ">'ood,  I  Hi  are  toxic  to  tb.  nervous  systpm. 
and  cast  un  a.iditioimi  burden  upon  i   e  livor  jmd  the 
kidneys.     Thesi    ai-'  a  sort  of  dietetir  clinkers,  which 
throw  natures  deiii  ite  machinery  out  "f  adjustment,  and 
produce  various   symptoms   of  auto-intoxication.     Bou- 
chard found  that  t^      feca-  and   urir-ftry  excrement  ot 
carnivorous  animals  is  twice  a.s  |.ois(mous  when  mjected 
into  rabbits  as  that  from   a  herbivorous  animal.     Th. 
former  also  emits  a  strong  odor   mid  the  feca^    hsch..  ge> 
are  oliensively  repulsi- e.     Dr.  luiijr.  before  quotecl,  also 
asserts  that  "BrightV  ui-ease  i>  the  result  of  our  meai- 
eating  and  tea-dvinking  r^abits;   md  as  these  habit     ar^ 
common,  so  also  is  the  disease." 

6.  Tuberculosis,  Vlcer,  Cancer,  and  Appendici    < 
While  it  is  true  tha    tuberculosis  is  mv-i     frequer 
contracted  through  the  use  of  tuberculous  m' 
tuberculous  meat,  the  latter  source  of  inl 
be  ignored.     Numerous  casf    of  tubercul 
reported  where  the  infecti.      could  be  dli 
the  flesh  of  tuberculous  animals. 

Dr.  E.  (- .  Shroeder.  of  th  Bureau  of  Ani 
of  the  United  States  Dep;irtment  of  Agrici  urt,  s^ivs: 
"That  ten  percent  of  the  d.  '•y  cr^'le  i.s  tht  L  ;  ited  Sti.^-^ 
^ ^ir^^i^A   „.:>,   fnbtijvii-   -»«  irtinresses   ixn    as    '.    ^■f"ry 

ai  ;■     iillcCt.trv;      T-ii-.  li     111'--   •  »^ T- 

conservative  estimate.    In  N>w  York  St.    '        out  i       .y- 
three  pr      -nt  of  all  cat'  e  test^  ^  ^  f<    n(  iber- 

culous."    i  'r.  Julius  Ros(        rr.  of  >  n«  \   .-k      i>         tes : 


.  thar 
ion 

'f'.av* 
iv  trac^ 


oni 


il  Industr. 


Ten  Keas.  ns  for  a  Flesh  less  Diet 


61 


"Cnttle  tuberculosis  is  rapidly  ii  easing.  There  in 
scart'  1  a  fUiry  ht  rd  without  a  number  of  infected  ani- 
mal It  '  .ill  ever  Krowinjr  menace.  Th-  health  depart- 
ment of  lioMton  estimates  he  percentage  of  tuberculous 
animals  protiuciag  the  ci  'a  milk  sur)ply  to  be  from 
'\vf>ntv  to  t'  enty.fivp  npr  cent.  Con  rvative  estimate 
aces      e  numoer  ol  ^  dying  yearly  from  tubercu- 

is  c.L  we  m*    "'T    were  they  permitted  to  die  a  natural 


ath;  bu    thv 
i  serv.  1  a; 
.*es.  the     1 


re  !•; 
ne 


d  before  drawing'    he  last  gasp, 
f."    ^  I  one  yeai        the  United 
es        thirty-five    liousand  one 
re  cc       'mned  because  of  gener- 
1).  the  Si     o  year,  a  portion  of  the 
nine  thousa  id  seven   hundred  thirty- 
si     i:        were  rejected  because  of  leal 

r  Ravenal,  of  the  University 
says  ti  it  of  the  thirty-five  million  hoer^ 
.innu;       in  the  United  States,  seven  • 


•red 

'i  tu 
ass 
i: 
Pr. 


ree  c. 

ilo^ 
lint 


iberculosis. 
)f  Wisconsin, 


ilU  d  for  food 

are  found  to 

s  said  that 

se  diseased 


'.e  ed  with  tuberculosis.     Some 

,ul(    ^ell  for  a  dollar  a  pound  t. 
vere     iminated. 

cer  o    the  stomach  is  one  of  our  luusit  common 
is.  ases.     Leading  surgeons  have  shown  that  it  is  ten 
til     .s  as  frequent  as  was  formerly  supposed.    It  is  clearly 
of  dietetic  origin,  and  is  usually  associated  with  too  high 
I  on    ;mption  of  protein,  ^.nd  especially  of  meat.    Starche.^ 
u?ars,  and  fats  are  not  digested  in  the  stomach,  and 
f-'       e  no  acid.    Proteins,  on  the  other  hand,  are  (.  igestcd 
:!hin  the  stomach,  and  require  for  their  digestion  a  high 
f.er  entage  of  hydrochloric  acid.    The  excessive  produc- 
tion of  acid  within  the  stomach,  stimulated  by  too  much 
protein,  is  probably  the  chief  cause  of  the  formation  of 
ulcers.    In  1908,  Dr.  Fenton  B.  Turck,  of  Thicago,  said 
before  the  American  Medical  Association:  "Licer  of  the 
4omach  is  not  found  in  those  countries  where  the  inhab- 


62  The  Food  Question 

itants  eat  rice.    It  is  evidently  a  meat  eater's  diioase. 
The  zone  of  ulcer  is  in  the  meat  eater's  zone." 

Cancer  is  a  disease  of  modem  civilization.    It  is  the 
one  major  unsolved  problem  in  the  field  of  medical  science 
to-day.    From  the  Journal  of  the  American  Medical  As- 
sociation of  June  14,  1913,  we  quote:  "That  cancer  has 
increased  in  recent  years  is  perhaps  a  commonplace,  but 
the  extent  of  the  increase  is  not  generally  realized.    Under 
existing  conditions,  one  in  seven  women  and  one  in  eleven 
men  die  of  cancer."    In  the  Medical  Record,  issue  of  May 
15,  1915,  Dr.  W.  G.  Mayo  is  quoted  as  saying:  "Cancer 
of  the  stomach  forms  nearly  one  third  of  all  cancers  of 
the  human  body.  ...  Is  it  not  possible  that  there  is  some- 
thing in  the  habits  of  civilized  man,  in  the  cooking  or 
other  preparation  of  his  food,  which  acts  to  produce  the 
precancerous  condition?  .  .  .  Within  the  last  one  hundred 
years,  four  times  as  much  meat  is  taken  as  before  that 
time.    If  flesh  foods  are  not  fully  broken  up,  decomposi- 
tion results,  and  active  poisons  are  thrown  into  an  organ 
not  intended  for  their  reception,  and  which  has  not  had 
time  to  adapt  itself  to  the  new  function." 

Dr.  L.  Duncan  Bulkley,  senior  physician  to  the  New 
York  Skin  and  Cancer  Hospital,  says  on  this  point,  "Ana- 
lyzing the  various  data  obtained,  we  find  thai  cancer  has 
increased  in  proportion  to  the  consumption  of  four  ar- 
ticles, meat,  coffee,  tea,  and  alcohol." 

One  is  hardly  up  to  date  who  does  not  present  an 
abdominal  scar  caused  by  an  offending  appendix.  At  the 
fifteenth  International  Congress  of  Hygiene  and  Demog- 
raphy held  in  Washington,  D.  C,  Dr.  Henning  contributed 
a  paper  dealing  with  "statistics  upon  the  increase  of  ap- 
pendicitis and  its  causes."  He  said :  "A  meat  diet  is  of 
great  influence  in  the  development  of  appendicitis.  This 
diet  leads  to  constipation.  In  most  instances,  too  long 
retention  of  intestinal  contents  in  the  c»cum  causes  slight 


Ten  Reasons  for  a  Fleshless  Diet 


63 


iiiflammation  in  that  region,  the  results  of  which  are  to 
xM'aken  the  appendix,  and  to  render  it  nonresistant 
.isainst  later  infection."  When  Dr.  Lorenz,  the  cele- 
itiated  Vienna  surgeon,  was  in  the  United  States,  he 
called  att.iition  to  the  relatively  greater  prevalence  of 
appendicitis  in  this  country  as  compared  with  Europe, 
and  attributed  it  to  the  greater  consumption  of  cold 
storage  meats  here,  which  he  said  rendered  Americans 
imduly  septic,  and  especially  prone  to  infection  of  the 
aiipendix.  Nicholas  Senn  was  told  by  the  hospital  sur- 
vvons  in  Africa  that  they  had  never  seen  a  case  of  ap- 
ptiidicitis  in  a  vegetable-eating  African. 

7.  Trichinm  and  Tapeworms 

"A  story  is  told  of  two  of  the  most  noted  of  Ger- 
mans,— Bismarck,  the  statesman,  and  Virchow,  the  scien- 
tist.   The  latter  had  severely  criticized  the  former  in  his 
( ai^acity  as  chancellor,  and  was  challenged  to  fight  a  duel. 
The  man  of  science  was  found  by  Bismarck's  seconds 
i!i  his  laboratory,  hard  at  work  at  experiments  which  had 
In-  their  object  the  discovery  of  a  means  of  destroying 
tiichinse,  then  .aaking  ravages  among  animals  in  Ger- 
P'uny.     'Ah,'  said  the  doctor,  'a  challenge  from  Prince 
l;ismarck,  eh?    Well,  well,  as  I  am  the  challenged  party, 
1  suppose  I  have  the  choice  of  weapons.    Here  they  are.' 
lie  held  up  two  large  sausages,  which  appeared  to  be 
<  xactly  alike.    'One  of  these  sausages,'  he  said,  'is  filled 
.  ith  trichina'.    It  is  deadly.    The  other  is  perfectly  whole- 
nme.     Externally,  they  can't  be  told  apart.     Let  his 
>  aellency  do  me  the  honor  to  choose  whichever  of  these 
i  (  wishes  and  eat  it,  and  I  will  eat  the  other.'    No  duel 
as  fought,  and  no  one  accused  Virchow  of  cowardice." 
The  trichina  is  a  small,  wormlike  parasite  found  in 
'  he  flesh  of  "measly  pork,"  which,  when  eaten,  burrows 
i'l  the  muscles  of  the  human,  producing  an  extremely 


64 


The  Food  Question 


painful  and  often  fatal  affection.     About  two  per  cent 
of  hogs,  it  is  estimated,  harbor  this  parasite.    • 

Practically  speaking,  the  human  being  becomes  the 
host  of  a  tapeworm  only  by  eating  underdone  flesh  con- 
taining the  larvffi  of  the  parasite.  (Thoroughly  boiled  or 
fried  tapeworm  is  a  harmless  djet.)  The  ox.  the  hog, 
and  the  fish  frequently  harbor  the  larvae  of  tapeworms. 

8.  Poor  Economy 

In  these  days  of  increased  destruction  and  decreased 
production  of  human  foods,  it  is  of  great  importance  to 
know  how  to  secure  a  maximum  amount  of  nutrition  from 
a  minimum  expenditure  of  money.  The  world  is  facing 
a  food  shortage  that  in  some  places  has  assumed  the 
proportion  of  the  gaunt  specter  of  famine.  In  view  of 
this  fact,  it  is  well  to  remember  that  flesh  is  the  most 
costly  source  of  food.  Sixty-two  per  cent  of  the  best 
beefsteak  is  water.  Flesh  foods  contain  but  twenty-five 
per  cent  nourishment,  and  seventy-five  per  cent  waste 
matter.  The  grains  contain  seventy-fi*^e  per  cent  nour- 
ishment, and  but  twenty-five  per  cent  waste.  Now  it 
does  not  require  a  knowledge  of  higher  mathematics  to 
determine  that  since  ten  pounds  of  grain,  when  fed  to 
an  animal,  make  but  one  pound  of  flesh,  the  latter  becomes 
a  very  costly  source  of  our  food  supply. 

9.  The  Testimony  of  Anatomy  and  Physiology 

Even  a  kindergarten  study  of  the  structure  of  the 
human  body  reveals  the  fact  that  man  was  not  intended 
to  be  a  carnivorous,  a  herbivorous,  or  an  omnivorous 
animal,  but  rather  a  frugivorous  creature.  He  does  not 
possess  the  rough,  raspy  tongue  of  the  cat  family,  the 
long,  pointed  canine  teeth  of  the  lion,  the  sharp  claws  of 
the  tiger,  or  the  talons  and  hooked  beak  of  the  eagle. 
In  the  carnivora,  the  alimentary  canal  is  ver-     ihort, 


Ten  Reasons  for  a  Fleshless  Diet 


65 


l)eing  only  three  times  the^  length  of  the  body.  In  her- 
bivora,  as  the  sheep,  it  is  thirty  times  the  length  of  the 
body.  In  frugivora,  such  as  apes,  monkeys,  and  man,  it 
is  twelve  times  the  body  length.  Baron  Cuvier,  a  famous 
anatomist,  writes,  "The  natural  food  of  man,  judging 
from  his  structure,  appears  to  consist  principally  of  the 
fruits,  roots,  and  other  succulent  parts  of  vegetables." 

10.  Flesh  and  Morals 

The  menu  provided  for  man  in  the  beginning  did  not 
include  animal  food.    Not  until  one  thousand  six  iii;ndred 
tifty-six  years  of  human  history  had  passed  wxs  man 
permitted  to  eat  flesh,  and  then  only  after  every  green 
thing  had  been  destroyed  by  the  Deluge.    What  we  eat 
exercises  a  profound  influence  upon  what  we  are,  how 
we  think,  and  how  we  feel.     Let  us  divide  the  animal 
kingdom  on  the  basis  of  diet  and  disposition.    On  the  one 
hand,  we  have  the  lion,  the  tiger,  the  wolf,  the  bear,  the 
kopard,  the  panther,  etc.;  all  these  are  vicious   snarly, 
crabbed,  ferocious  beasts.     What  comprises  their  diet? 
We  call  them  "beasts  of  prey."    They  feast  upon  the 
bloody,  quivering  flesh  of  their  victim^i.     On  the  other 
hand,  we  might  mention  the  horse,  the  ox,  the  deer,  the 
.^heep,  the  elephant.    Think  of  their  dispositions,  calm, 
quiet,  pacific,  easily  domesticated.     May  it  not  be  that 
their  diet  of  cereals  and  herbs  contributes  to  their  peace- 
ful temperament? 

Dr.  Curtis,  the  eminent  physician  to  Mr.  Garfield, 
said,  "What  parent  is  there  who  has  not  viewed  with 
:Jarm  how  old  Adam  enters  into  the  baby  along  with  the 
first  spoonful  of  chopped  beef!"  Gautier  said,  on  this 
point :  "The  vegetarian  regime,  modified  by  the  addition 
uf  milk,  of  fat  of  butter,  of  eggs,  has  great  advantage. 
h  adds  to  the  alkalinity  of  the  blood,  accelerates  oxida- 
tion, diminishes  organic  wastes  and  toxins.    It  exposes 

5 — Ftwd  Queiitiou 


•m^  "isr^  -^7v; 


*■■*  ;k'''4K'*-  ■•  l^f^^ .- '  Vk,?'-  >r'  Ti -.^b«feirfflPaBaB«r«iB» 


(>g  The  Food  Question 

one  much  less  likely  than  the  ordinary  regime  to  skin 
maladies,  to  arthritis,  to  congestions  of/nternal  organs. 
This  regime  tends  to  make  us  pacific  bemgs.  and  not  ag- 
gressive and  violent."  ^  u  i  w^;* 
To  these  we  may  add  the  testimony  of  Holy  A\nt 
"Be  not  among  winebibbers;  among  riotous  eaters  ot 
flesh." 


PKysical  Benejits  of  ]oS 


fHE  emotion  of  joy  finds  physiologic  manifes- 
tations exactly  opposite  to  those  of  soirow 
and  erief.  There  is  increase  ot  function  in 
the  muscles,  and  expansion  of  the  blood  ves- 
sels. As  a  result  of  increased  muscular  ac- 
tivity the  joyful  person  feels  light  and  springy.    Children 

when' loyfilf  dance  and  ^^^ ^^^  .^''^^^  '^^'^.^'^l^'^t  jjy  " 
exnaiision  of  the  blood  vessels  brings  the  flush  ot  joy. 
This  rncrease  in  the  circulation  causes  increased  secretion 
If^\^dTgerti;e  juices,  with  increased  appetite  and  in- 
r^rPased  Dower  of  digestion  and  absorption.  This  means 
„"retelirri»h™o„l  "Laugh  and  .row  a.^ 
inloo-ic  basis  Fat  people  are  not  good-natured  because  tney 
ar?iat.but  they  a're  fat  because  they  are  good-natured. 

Laughter  has  a  wonderfully  benehcial 
influence  on  bodily  functions— a  fact  recog- 
nized centuries  ago  when  the  wise  man 
said  "A  merry  heart  doeth  good  liUe  a 
medicine."  Laughter  is  a  potent  stimu- 
lant to  all  the  helpful  bodily  functions.  It 
hastens  digestion,  stimulates  circulatory 
reaction,  promotes  ti.ssue  changes,  en- 
hances glandular  activity,  facilitates  elimi- 
nation, and  altogether  radiates  a  most 
beneficent  influence  throughout  the  body. 
Laugh,  and  the  whole  body  laughs,  and 
counts  its  work  a  pleasure.— Dr.  George 
A.  ThoinoHon. 


STIMULANTS    and 
CONDIM  ENTS 

ARTHUR  N.  DONALDSON,  A.B.,M.D. 

of  the  J  acuity  of  the  ColloRe  of  Mcdicnl 
Kvungclists,    Loiiia   Liiidti,    Culiforniu 

The  Creator  intended  that  the  process  of  eating 
>liould  be  enjoyed.  He  has  gathered  the  tasteless,  in- 
sipid food  elements  together,  and  mixing  in  mineral  and 
cr^ranic  accessories,  has  produced  for  the  tickling  of  our 
palates  all  the  numberless  flavors  that  the  combined  ac- 
tion of  those  highly  specialized  organs  of  taste  and  smell 
have  enabled  us  to  enjoy.  The  tasteless  starch  is  bound 
up  in  the  palatable  potato ;  the  insipid  protein,  in  the  pea, 
the  lentil,  and  the  bean;  the  rather  nauseating  fat,  in 
th.e  plump,  app'jtizing  olive.  To  the  child  not  yet  edu- 
( aled  to  the  perverted  demands  of  his  father's  palate,  the 
thought,  taste,  and  smell  of  these  aromatic  and  savory 
substances  produces  a  desire  to  eat.  By  the  time  he  is 
twenty,  he  will  not  be  satisfied  with  the  natural  flavor 
of  his  food.    The  cook  mu?"  pepper  or  ginger  it  up,  and 

(67) 


68 


The  Food  Question 


he  must  further  mustard  or  Worcestershire  it  to  get  it 
down.  His  soups  are  hot,  and  his  salads  are  hotter.  The 
palatable  pleasure  in  a  meal  of  his  childhood  is  a  lost. 
asset.  What  has  brought  about  this  change  in  the  appe- 
tite of  man  ? 

We  all  know,  from  experience,  that  we  handle  our 
food  better  if  we  relish  it.     This  is  due  largely  to  the 
fact  that  the  taste  organs  telegraph  ahead  to  the  stomach 
to  prepare  for  work.    The  stomach  responds  by  pouring 
out  some  digestive  juices,  and  is  consequently  all  ready 
to  begin  business  the  instant  the  tourist  arrives.     But 
when  the  food  is  bolted,  there  is  a  failure  on  the  part  of 
the  taste  nerves  to  telegraph  ahead,  unless  they  are  stimu- 
lated more  intensely  by  the  addition  of  some  readily  dif- 
fusible sapid  substance.    Are  we  thus  fooling  nature?  — 
We  are  not.    Primarily,  this  unnatural  stimulation  leads 
to  the  most  prevalent  American  dietetic  sin;  namely, 
overeating.    We  do  not  know  when  we  have  had  enough. 
Dr.  Wiggers,  of  Cornell  University,  has  shown  that  over- 
eating results  in  the  surcharging  of  the  blood  stream  with 
elements  of  digestion ;  and  this,  through  the  operation  of 
physical  laws,  ultimately  leads  to  arteriosclerosis  and  its 
chain  of  disasters.    Secondly,  with  this  unnatural  stimu- 
lation of  the  taste  nerves,  the  telegraphic  messages  to  the 
stomach  and  the  intestine  are  unreliable.    Normally  the 
tract  is  informed  as  to  the  nature  of  the  food  about  to 
come,  and  is  thus  enabled  to  pour  out  a  specific  juice  for 
a  specific  kind  of  food.    Obviously  this  specificity  which 
characterizes  all  normal  processes  is  broken  down,  and 
the  digestive  function  is  placed  under  a  handicap,  when 
we  cover  up  the  natural  taste  with  condiments. 

The  idea  that  condiments  and  stimulants  act  favorably 
in  directly  stimulating  the  production  of  gastric  juice  and 
in  increasing  gastric  motor  activity,  and  thus  facilitating 
the  digestive  process,  is  a  delusion.    Professor  Carlson. 


Stimulants  and  Condiments 


69 


of  Chicago  University,  has  shown  that  these  so-called 
stomachics  and  appetizers  will  have  done  their  bit  ere 
they  enter  the  misunderstood  stomach.  And,  our  savory 
sauces  and  peppers  being  irritants  in  the  moutv^  ^hey  are 
no  less  irritants  to  the  lining  membrane  of  comach. 

They  are  always  taboo  in  mild  dyspeptic  d.ji.  -ts,  yet 
we  think  them  just  the  appetizers  for  the  run  down  nerv- 
ous individual  who  never  enjoys  the  pangs  of  hunger. 
Rather,  he  should  be  advised  to  oxygenate  his  impover- 
ished blood  by  a  brisk  walk,  to  stir  up  his  eliminative  or- 
gans by  vigorous  exercise  and  the  ingestion  of  water;  for 
these  bring  no  gastric  catarrh,  no  sluggish  liver. 

It  is  recognized  by  every  writer  on  dietetics,  that  con- 
diments are  irritating  to  the  organs  of  elimination.  The 
kidneys  suffer,  the  ureters  suffer,  the  bladder  suffers, 
and  the  urethra  suffers.  We  are  very  quick  to  stop  the 
use  of  these  substances  when  the  kidneys  give  evidence 
of  disease,  and  we  will  with  alacrity  drop  the  hot  stuff 
from  our  dietary  when  the  bladder  and  the  urethra  are 
inflamed.  We  do  not  like  the  smarting,  burning  pain 
produced  by  their  presence.  If  they  are  detrimental  dur- 
ing disease  processes,  they  are  just  as  detrimental  in 
health.  The  long  continued  use  of  minute  quantities  of 
an  irritant  will  incontrovertibly  give  ultimate  evidence 
of  its  harmful  nature,  and  we  may  expect  such  pathol- 
ogy as  congestion  of  the  liver,  catarrh  of  the  alimentary 
tract,  hemorrhoids,  nephritis,  and  general  nutritive  dis- 
turbances to  be  the  possible  heritage  of  our  stimulating 

diet. 

It  is  an  interesting  scientific  fact  that  the  highly  sol- 
uble substances  which  are  used  as  foods  or  food  acces- 
sories are  always  irritating  to  the  living  membranes,  par- 
ticularly to  the  mucous  membranes  of  the  digestive  or- 
gans with  which  they  come  in  contact  in  the  process  of 
digestion,  whether  these  membranes  are  healthy  or  dis- 


msfm 


msBfM 


m^sammm 


70  The  Food  Question 

eased.    Among  such  substances,  we  may  mention  sugar 

and  salt. 

Sugar  and  salt  are  excellent  examples  of  the  sapid, 
readily  diffusible  condiment  so  essential  to  our  table,  yet 
so  invariably  used  to  excess.     We  need  about  two  tea- 
spoonfuls  of  common  salt  a  day  —  especially  those  who 
enjoy  the  vegetarian  diet.    Most  vegetables  are  rich  in 
potassium.    This  inorganic  substance  combines  with  so- 
dium chloride,  and  is  eliminated  from  the  body.    Conse- 
quently, the  greater  the  amount  of  potassium  in  our  food, 
the  greater  will  be  the  loss  of  sodium  chloride  from  the 
blood  and  the  tissues,  where  it  is  an  essential  element, 
with  the  resultant  need  of  an  increased  supply  m  our 
diet.    Where  there  is  an  insufficient  use  of  salt,  there  is 
a  manifest  disinclination  to  partake  of  the  large  variety 
of  earth's  products  rich  in  potassium.    But  we  are  accus- 
tomed to  the  use  of  far  more  salt  with  our  food  than  is 
necessary;  and  in  excess,  it  is  positively  harmful,  and  the 
results  of  its  use  are  serious. 

Sugar  is  a  pure  carbohydrate;  yet,  by  reason  of  its 
nature  and  use,  it  must  be  classed  as  a  condiment.  It, 
too,  when  used  freely,  brings  on  gastrointestinal  catarrh 
through  its  direct  irritant  action,  and  affords  unexcelled 
media  for  the  growth  of  intestinal  flora. 

I^timulants 

There  are  practically  four  strong  stimulants  to  which 
civilized  people  are  addicted;  namely,  ic  hoi,  tobacco 
tea,  v^d  coffee.  Of  the  action  of  all,  it  ma.  be  said  that 
the  fatigue  of  nerve  and  brain  is  soothed  by  a  spur.  That 
is  the  work  of  a  stimulant,— to  goad  the  worn  system  to 
added  effort,  to  produce  an  abnormal,  false  energy.  Thus 
the  individual  is  led  on  to  a  state  of  actual  exhauster 
without  a  warning  note  from  his  fatigued  system.  His 
energy  is  actually  dissipated  rather  than  increased.    The 


Stimulants  and  Condiments 


71 


results  are  shown  in  his  heart,  his  nervous  system,  and 
his  eliminative  organs.    Admiral  Pear>',  speaking  of  the 
use  of  coffee  in  the  rations  of  polar  explorers,  states  that 
with  the  added  effect  of  intense  cold,  it  so  stimulates 
the  nerves  as  to  cause  the  men  to  exhaust  themselves, 
and  soon  wear  out,  by  doing  more  than  they  can  endure. 
The  actual  extent  of  injury  from  the  moderate  use 
of  tea  and  coffee  has  not  been  scientifically  determined, 
rhe  difficulty  is,  as  Irving  Fisher  states  it,  "Sensitive 
people  do  not  keep  moderate."    A  little  unnatural  stimu- 
lation calls  for  a  little  more,  and  the  tendency  is  to  create 
a  demand  for  something  stronger.    Fisher  has  truthfully 
declared  that   to   abstain   is  much   easier  than  to   be 

moderate. 

The  claim  that  alcoholic  beverages  give  added  strength 
is  a  fallacy.    The  narcotic  action  of  alcohol  benumbs  the 
sense  of  fatigue.     From  reliable  clinical  and  laboratory 
findings,  we  are  warranted  in  asserting  with  authority 
that  alcohol  lowers  the  power  of  all  mental  processes. 
The  muscular  efficiency  is  reduced.    The  ability  of  the 
body  to  protect  itself  against  disease  is  undermined.    The 
policemen  of  the  body  —  the  white  corpuscles  —  are  ren- 
lered  more  or  less  inactive  —  paralyzed ;  and  the  forma- 
tion of  other  resistive  elements  of  the  blood  is  restricted. 
In  other  words,  vital  resistance  is  below  par.     Alcohol 
is  furthermore  a  heart  and  circulatory  depressant,  and 
is  no  longer  used  by  competent  physicians  as  a  circulatory 
stimulant.    In  short,  it  lowers  mental  and  physical  effi- 
ciency, and  of  course  will  naturally  give  its  stamp  to  the 
unfortunate  offspring. 

Tobacco,  too,  blunts  the  edge  of  fatigue  and  worry. 
But  its  effect  is  transient,  and  the  stimulation  is  follo>yfcd 
hy  depression,  which  of  course  calls  for  more  of  the  stim- 
ulant. Statistics  tell  us  that  where  the  weed  is  prohibited, 
efficiency  is  increased,  and  morale  is  improved. 


use'SPff: 


72 


The  Food  Question 


Among  the  serious  consequences  of  smoking,  we  find 
cancer  of  lip,  tongue,  and  mouth,  and  serious  cardiovas- 
cular changes.  In  a  series  of  one  hundred  cases  of  cancer 
of  the  tongue  and  mouth,  Dr.  Abbe,  of  New  York,  found 
that  ninety  were  inveterate  users  of  tobacco ;  and  he  gives 
the  stimulant  the  credit  of  being  the  setiological  factor  in 
a  high  percentage  of  all  malignant  growths  in  this  region. 
Tobacco  not  only  directly  affects  the  heart  muscle,  but 
its  nicotine,  through  stimulation  of  the  suprarenal  gland, 
causes  the  production  and  throwing  into  the  blood  of  an 
excessive  amount  of  adrenalin,  which  brings  about  a  tre- 
mendous rise  in  blood  pressure,  and  of  course  an  increase 
in  the  burden  that  the  heart  must  carry.  The  ultimate  re- 
sult is  arteriosclerosis,  tobacco  heart,  nephritis,  and  very 
possibly  a  closing  of  the  scene  with  a  paralytic  stroke. 

Professor  Fisher  very  aptly  appeals  against  the  intro- 
duction of  more  poisons  into  a  system  already  burdened 
with  poisons  of  its  own  elaboration. 

We  are  not  at  liberty  to  ignore  nature  and  her  laws. 
Our  bodies  are  not  our  own.  When  the  Creator  has 
opened  to  us  of  heaven's  abundance  for  the  sustenance  of 
life,  and  has  given  us  a  dietary  that  answers  every  need 
of  palate  and  body,  we  are  palpably  in  error  before  our 
Maker  when  we  question  His  wisdom,  and  take  into  our 
systems  those  substances  which  we  know  to  be  destruc- 
tive to  mind,  soul,  and  body. 


OUR  country,  However,  is  blessed  with  an  abundance  of  foodstuffs;  and 
if  our  people  will  economize  in  tKeir  use  of  food,  providently  confining 
tKemselves  to  the  quantities  required  for  tbe  maintenance  of  kealtK  and 
strength,  if  they  will  eliminate  waste,  and  if  they  will  make  use  of  those 
cominodities  of  which  we  have  a  surplus,  and  thus  free  for  export  a  larger 
proportion  of  those  required  by  the  world  now  dependent  on  us.  ■»•  »hall 
net  enl"  be  -Me  to  ec-orriplifh  our  obligations  to  them,  but  we  shall  obtain 
and  estilish      .sonable  prices  at  home.— H^oo</rou)  Hudson. 


SIMPLE  MENUS  and  RECIPES 

h 
Mr.  H.  S.  ANDERSON 

Food  Specialist.   CoIIcbo  of   Mrdicnl   Kvangclists  and 
l.oma   IJnU»  Siiiiitarium 

The  art  of  planning  and  combining  the  food  for  a  meal 
is  of  no  small  importance  to  the  housewife  or  the  cook. 
The  very  best  foods  may  be  served  in  such  combinations 
as  to  bring  distress  to  the  digestive  organs,  and  produce 
weakness  instead  of  strength. 

Because  humai'  beings  differ  so  much,  and  their  needs 
are  so  varied,  it  i?  impossible  to  lay  down  any  set  of  rules 
on  diet  alike  for  all.  There  are  general  principles,  how- 
ever, by  which  all  may  be  guided,  and  which,  if  heeded, 
can  accomplish  more  for  the  individual  or  th-^  family,  in 
maintaining  health,  than  all  doctors'  prescriptions.  This 
is  made  plain  by  the  fact  that  it  is  better  to  know  how  to 
keep  well  than  how  to  cure  disease. 

It  is  therefore  of  great  importance  for  those  who  have 
the  responsibility  of  planning  for  the  table,  to  have  a 
working  knowledge  of  the  principles  which  guide  in  mak- 
ing out  a  balanced  menu. 

(73) 


imm 


74 


The  Food  Question 


In  the  planning  of  n  '-.al,  careful  study  should  be 
given  to  the  combination  oi  foods.  On  the  one  hand,  only 
such  foods  as  digest  well  together  should  be  used  at  one 
meal.  On  the  other  hand,  foods  should  be  chosen  that 
will  supply  all  the  needed  elements  in  about  the  right  pro- 
portion. 

Because  of  the  woody  substances  found  in  vegetables, 
especially  the  coarse  or  fibrous  vegetables,  j^uch  as  carrots. 
beets,  turnips,  cabbage,  potatoes,  and  others,  they  digest 
slowly,  and  consequently  remain  a  long  time  in  the  stomach 
before  they  are  broken  sufficiently  for  intestinal  digestion. 
Fruits  remain  in  the  stomach  a  short  time,  and,  owing  to 
the  large  amount  of  saccharine  matter  they  contain,  are 
apt  to  ferment  if  retained  too  long. 

Fruit  and  vegetables  therefore  should  not  be  eaten  at 
the  same  meal.  This  has  special  reference  to  the  coarse 
and  underground  vegetables;  while  the  finer  or  fruity 
vegetables,  such  as  green  peas,  corn,  squash,  tomatoes, 
etc.,  and  some  others  which  also  ripen  in  the  sun,  may  be 
used  with  almost  any  food. 

A  safe  rule  in  planning  a  meal,  is  to  be  sure  that  the 
smip,  the  relishes  (greens,  salads,  etc.),  and  the  dessert, 
if  used,  combine  well  together,  as  these  are  so  generally 
used  by  nearly  all  classes  of  people  when  placed  on  the 
menu.  Then  if  fruit  is  used,  in  salad,  or  as  dessert,  there 
should  be  on  the  menu  at  least  one  of  the  finer  vegetables, 
such  as  tomatoes,  com,  or  the  like,  which  can  be  eaten 
with  the  fruit;  and  if  the  meal  is  planned  without  fruit, 
any  of  the  coarser  vegetables  may  be  used  as  desired. 

A  large  variety  should  not  be  planned  for  any  one 
meal.  It  is  a  great  additional  expense;  and  besides,  when 
several  articles  are  taken  at  one  meal,  fermentation  is 
likely  to  occur  and  the  system  will  not  be  so  well  nour- 
ished. Recent  research  work  has  shown  that  the  diges- 
tive juices  vary  both  in  kind  and  in  quantity  with  differ- 


Simple  Menus  and  Recipes 


76 


ent  kind.s  of  food  taten.  This  may  explain  v  uy  many 
persons  cannot  digest  complex  mixtures  and  extensive 
variety,  and  is  a  mighty  argument  for  simplicii.  at  meal- 
time. 

A  select  variety,  of  only  a  few  kinds  of  food,  at  any 
one  meal,  with  diversity  in  the  meals  from  day  to  day, 
will  prove  ai.  antageous  to  the  individual  and  the  family, 
both  from  the  standpoint  of  economy,  and  from  the  health 
point  of  view. 

An  excess  of  milk  and  sugar  taken  together  clogs  the 
system,  and  should  be  avoided.  Fats  are  more  digestible 
)ld  than  hot,  because  hot  fat  tends  to  coat  and  intimately 
penetrate  the  food  with  which  it  is  cooked.  This  is  espe- 
cially true  of  fried  foods,  part  of  the  food  being  sur- 
rounded with  a  layer  of  fat.  keeping  the  digestive  juices 
from  acting  on  the  other  food  elements.  When  subjected 
to  a  high  tei.xperature  ?-A»  decompose,  and  the  resulting 
acids  are  very  irri',  mg  to  the  'nucous  membranes  of 
the  stomach  and  th'    *   .  ^''les. 

The  following     ••  .'->i!' mOhs  of  food  digest  veil  to- 
gether : 


Grai..:..  f  fi»<l  nuts 

Grains  with  milk 

<'i rains  with  <'gK>» 

Strain^,  vegctahlos,  ami  nuts 


Foods  that  do  not  diges    well  togerhe-  are: 


Milk  and  sugar  t;.k 
Fruit  ami  vegtt;n  h  ■- 
Fooils  i()okt'<l  in  fats 


t.igcther,  iu  larg'c  quautities 


A  balanced  dietary  is  one  that  supplies  in  about  the 
right  proportion  all  the  kinds  of  +"od  required  to  nourish 
the  body.  From  the  earliest  imt  essions  of  childhood, 
many  persons  have  received  thp  iJea  that  the  most  im- 
ppj-tant  article  of  diet  is  animal  flesh.  In  most  cases,  this 
idea  has  been  accepted  without  question  or  thought,  and 
probably  r  us  ntver  been  challenged.    A  careful  study  of 


76 


The  Food  Question 


the  subject,  however,  will  show  that  with  the  use  of  meat, 
there  is  great  danger  of  an  excess  of  protein  above  the 
minimum  requirements,  there  being  thus  placed  upon  the 
liver  and  the  kidneys  an  amount  of  work  which  should 
not  be  imposed  on  these  vitally  important  organs. 

To  combine  foods  in  such  a  way  as  to  supply  all  the 
needed  elements,  we  should  choose  something  from  each 
of  the  different  classes  of  food  elements.  There  should 
also  be  among  these  such  as  supply  sufficient  cellulose  and 
mineral.  To  illustrate  this  point,  a  few  menus  will  ta 
given  that  are  extremely  unbalanced,  or  one-sided,  that 
we  may  understand  more  forcibly,  by  contrast,  what  a 
good  meal  is : 


1.  Soy  liean  soup 
Lentil  imttios 
Cottage  cheese 
('ustard  pie 
Milk 

2.  White  rice 
Arashed  potato 
Spaglietti 
White  craekers 
Butter 

Cake 

3.  Vegetable  sonp 
Wax  beans 
Lettuce 
atewiil  Iwets 
Bran  biscuit 
Strawberries 


; 


Too  much  building  food 
Too  concentrated 
Too  little  bulk 


Too  much   fuel  food 

Too  little  bulk  and  mineral 

Lacks  building  food   (protein) 


Too  little  building  food 
Too  little  fuel  food 
Too  bulky 

Lacking  iti  iiourishnieiit 
Bad  cunibinution 


In  order  to  make  a  balanced  meal  out  of  the  above 
foods,  it  would  be  necessary  to  choose  something  from 
each  of  these  unbalanced  meals,  and  it  would  not  be  neces- 
sary to  choose  a  large  variety  in  order  to  supply  the  needs 
of  the  body.  Upon  examination,  we  find  that  bread  (en- 
tire wheat)  possesses  properties  which  so  nearly  repre- 
sent the  constituent  parts  of  the  body  as  to  make  such 
bread  ideal  for  the  building  up  and  keeping  in  repair  of 


:i:t:v  '  ^*.v  r  *  *  i 


Simple  Menus  and  Recipes 


77 


the  human  body.  In  the  matter  of  building  food  (pro- 
tein), bread  contains  about  ten  per  cent,  or  about  the 
recognized  dietary  requirement. 

Bread  is  an  exceedingly  digestible  food;  and  experi- 
ments taken  as  a  whole  show  nearly  ninety-eight  per  cent 
of  the  starch,  or  carbohydrate  nutrients,  and  about 
eighty-eight  per  cent  of  the  gluten,  or  protein  constitu- 
ents, assimilated  by  the  body.  See  Snyder's  "Human 
Foods,"  page  179 ;  also  table,  page  23. 

Many  other  grains,  such  as  corn,  oats,  rye,  barley,  and 
rice,  all  contain  heat-  and  energy-producing  substances 
and  tissue-forming  elements  in  about  the  right  propor- 
tion to  meet  the  needs  of  the  body.  Exception  is  made  of 
rice,  which  is  slightly  deficient  in  protein. 

Bread  of  some  kind,  therefore,  is  the  "backbone"  of 
the  meal.  Around  it  are  grouped  the  various  fruits  and 
vegetables  for  change  and  variety,  alternating  with  one 
of  the  more  solid  foods,  rich  in  protein,  such  as  cottage 
cheese,  eggs,  nuts,  or  any  of  the  various  legumes,  as  peas, 
beans,  lentils,  etc.  Of  all  the  legumes,  the  soy  be.  .  ces 
the  lead  for  building  food,  eontaining  nearly  twice  the 
per  cent  of  protein  found  in  round  steak.  These  more 
hearty  foods  should  be  used  with  discretion,  especially 
during  the  summer  months,  when  well  baked  breads, 
fruits,  and  green  garden  products  constitute  the  ideal  diet. 

Potatoes,  which  are  mostly  starch,  and  eggs,  which  are 
hirgely  albumen  and  fat,  may  be  combined  in  such  a  way 
:us  to  furnish  all  the  needed  elements  in  the  right  propor- 
tion. As  rice  is  nearly  all  starch,  and  beans  are  rich  in 
protein,  these  make  an  excellent  combination.  Nuts,  rich 
in  proteins  and  fats,  and  fruits,  containing  sugars  and 
acids,  also  make  an  ideal  combination.  To  a  meal  com- 
posed largely  of  rice  and  potatoes,  which  are  deficient  in 
fats,  there  may  be  added  a  little  cream,  a  few  ripe  olives, 
a  few  nuts,  or  an  egg,  to  give  a  well  balanced  ration. 


78 


The  Food  Question 


The  custom  of  eating  a  light  lunch  at  noon,  and  reserv- 
ing the  heaviest  meal  for  the  close  of  the  day,  while  ac- 
tuated to  a  great  extent  by  seeming  necessities,  or  con- 
venience, is  not,  as  a  rule,  found  a  benefit  to  health.  As 
a  result  of  a  hearty  meal  at  night,  the  digestive  process 
is  continued  through  the  sleeping  hours;  and  though  the 
stomach  works  constantly,  its  work  is  not  properly  accom- 
plished. The  sleep  is  often  disturbed  by  unpleasant 
dreams;  and  in  the  morning,  the  person  awakes  unre- 
freshed,  and  with  little  relish  for  breakfast. 

The  practice  of  eating  but  two  meals  a  day  is  gen- 
erally lound  a  benefit  to  health ;  yet  under  some  circum- 
stances, persons  may  require  a  third  meal.  This  should, 
however,  if  taken  at  all,  be  very  light,  and  of  foods  very 
easily  digested,  so  that  when  we  lie  down  to  rest,  the 
stomach  may  have  its  work  all  done,  and  it,  as  well  as  the 
other  organs  of  the  body,  may  enjoy  rest. 

In  the  following  menus,  some  allowance  is  made  for 
variety.  Some  persons  will  not  require  everything  named 
on  the  menu;  and  each  person  will  choose  such  things, 
and  in  such  amounts,  as  experience  and  sound  judgment 
prove  to  be  best  suited  to  his  own  necessities. 

MENUS  FOR  ONE  WEEK 

SUNDAY 

Bit  ak  fast 

STEAMED   N.VTl  HAL  RICK  CKEAM   IKAS  OS   TOAST 

.STRAWBERRIES  » dRN    »KEA1>  MILK 


VEdElAHUE   Bl'TTEl! 


Dinner 

ENTIRE  WHEAT  BREAD  BEANS    WITH    N(M)nLES 

CORN   ON   cob  Cl.L'STEU  RAISINS  BUTTKK 


LETTLl'E 

Luiifheon 

CREAMED  KUE  <  OHN    MKAI.  CRISPS 

I'EACU   SAl'C,  •  Pr.r.AL   COrFEK 


ZWIEBACK 


Simple  Menus  and  Recipes 


79 


Steamed  Rice. —  Wash  one  cup  of  natural  brown  rice,  and 
put  to  cook  in  three  cups  of  boiling  water.  Let  boil  gentiy 
until  the  water  is  absorbed  and  the  rice  looks  dry,  then  set 
on  the  edge  of  the  stove,  well  covered,  to  steam  for  fifteen 
minutes. 

Cream  Peas  on  Toast.-—  One  cup  drained  green  peas,  one 
third  cup  water,  three  tablespoonfuls  rich  cream,  salt.  Bring 
the  water  and  the  peas  to  a  boil,  mash  through  a  colander  to 
remove  the  hulls,  and  season  with  cream  and  salt.  Dip  a 
slice  of  zwieback  into  hot  milk  to  soften,  lay  on  a  platter,  cover 
with  a  spoonful  of  the  cream  of  peas,  and  serve. 

Com  Bread. —  One  and  one  third  cups  corn  meal,  two  table- 
spoonfuls  whole  wheat  flour,  two  and  one  half  tablespoonfuls 
vegetable  butter,  two  tablespoonfuls  brown  sugar,  one  and  one 
fourth  teaspoonfuls  salt,  one  and  one  third  cup^j  boiling  water, 
two  eggs.  Mix  all  the  dry  ingredients  in  a  bowl.  Add  the 
butter,  and  pour  on  the  boiling  water  in  a  sioio  stream,  stirring 
while  it  is  being  poured  in.  Add  two  or  three  tablespoonfuls 
of  cold  water  if  needed  to  make  a  medium  bat; er.  Separate  the 
egfeH,  and  beat  the  whites  stiff.  Beat  the  yolks,  and  fold  chem 
into  the  whites.  Add  the  corn  mixture,  and  mix,  using  the 
folding  motion.  Pour  into  an  oiled  shallow  baking  pan,  and 
bake  in  a  quick  oven. 

Butter  Suhatitutes 

Owing  to  the  great  increase  in  disease  among  animals,  and 
along  with  this,  the  advance  in  prices  of  nearly  all  foodstuffs, 
a  desire  has  been  created  for  some  substitute  for  dairy  butter, 
which  would  prove  both  wholesome  and  appetizing.  The  fol- 
lowing butter  substitutes  are  now  used  to  some  extent  both 
for  cooking  and  for  table  use,  and  are  easily  prepared: 

Emulsified  Vegetable  Ot7.— -Secure  a  high  grade  cotton- 
seed, com,  or  peanut  oil.  Beat  one  egg  slightly,  then  add  the 
oil  in  a  very  slow  stream  at  first,  beating  continuously,  and  in- 
crease as  the  egg  takes  up  the  oil.  Add  two  teaspoonfuls 
lemon  juice,  then  more  oil,  until  three  cupfuls  have  been  used, 
and  the  mixture  is  smooth  and  thick.  Salt  to  taste,  put  into 
a  well  covered  jar,  and  use  the  sam'^  as  butter. 

Vegetable  Butter.—  Take  three  cupfuls  of  any  good  coco- 
nut product  on  the  market,  such  as  kokofat  or  kaola,  or  a 
jrood  brand  of  hydrogenated  vegetable  fat,  as  crisco.*  Add 
the  juice  of  half  a  lemon,  salt  to  taste,  and  a  few  drops  of 
vegetable  butter  color.     Mix  with  a  spoon  until  the  color  of 

~^oTr Th"  pr'sf-nec  uf  a  ]iropri»t«ry  -utMUnr*  in  a  r»ripe  muiit  not  h«  iirifier- 

in..d  as  gunran.^e  bv  thr  anthorv  Wt  know  vfr>-  liltlr  rPRnrding  th^  man..f..H»re 
.f  .h/«,K,ve  named  product,;  l.ut  we  have  re..on  to  behove  they  are  wholew,me. 
in.l  rontaln  no  animal  product*. 


80 


The  Food  Question 


dairy  butter.  The  juice  from  carrots,  grated  and  pressed, 
may  be  used  instead  of  the  lemon  juice  and  the  butter  color 
if  desired. 

In  harmony  with  the  recent  food  pledge,  saying.  Use  no 
butter  in  cooking,"  all  the  recipes  in  these  menus  are  pre- 
pared without  the  use  of  dairy  butter.  However,  the  same 
recipes  may  be  prepared  with  dairy  butter  instead  of  the 
vegetable  fats  if  so  desired. 

Beans  ivith  Noodles. —  Wash  one  cup  navy  or  Lima  beans, 
add  three  cips  water  and  a  little  salt,  and  let  boil  gently  until 
tender.  Beat  one  egg  slightly,  '^'ith  two  tcaspoonf uls  of  water 
or  milk  and  a  pinch  of  salt.  Add  one  cup  of  pastry  flour,  or 
enough  to  make  a  stiff  dough.  Knead  well,  and  divide  into 
two  pieces.  Roll  out  into  thin  sheets  about  the  thickness  of 
paper,  having  the  dough  well  floured.  Let  dry  a  few  minutes, 
then  cut  into  strips  about  two  inches  wide.  Lay  in  tiers,  and 
shred  very  fine  with  a  sharp  knife.  Drain  the  liquid  from  the 
beans,  add  to  it  enough  water  to  make  three  cups  of  liquid,  and 
add  salt  to  taste.  Add  two  teaspoonfuls  of  vegetable  butter, 
and  bring  to  a  boil.  Sprinkle  the  noodles  into  the  boilinfc 
broth,  and  let  cook  gently  for  fifteen  minutes.  Add  the  cooked 
beans,  and  shake  together,  reheat,  and  serve.  New  peas  may 
be  substituted  for  beans  when  in  season. 

Corn  on  Cob. —  Husk  full  ears  of  com.  and  brush  olf  the 
silks  with  a  stiff  brush.  Wash,  and  drop  into  boiling  water  to 
which  has  been  added  a  little  milk  or  lemon  juice.  Bring  to  a 
good  boil;  then  draw  the  saucepan  to  one  side  of  the  stove, 
and  let  simmer  for  twenty  minutes. 

Entire  Wheat  Bread. —  Three  cups  warm  water,  one  half 
cake  compressed  yeast,  three  tablespoonfuls  brown  sugar,  two 
tablespoonfuls  vegetable  fat,  one  tablespoonful  salt,  seven  cups 
entire  wheat  flour.  Dissolve  the  yeast  in  two  teaspoonfuls 
of  water,  add  the  liquid,  and  mix  all  the  ingredients  to  a 
medium  soft  dough.  Turn  out  on  a  slightly  floured  board, 
and  knead  until  elastic  to  the  touch;  then  return  to  an  oiled 
bowl,  cover,  and  let  stand  in  a  warm  room  to  rise  until,  when 
tapped  sharply,  it  begins  to  sink  (about  two  hours).  Work 
down  well,  turn  over  in  the  bowl,  and  let  rest  until  it  begins 
to  rise  again  (about  fifteen  minutes) ;  then  mold  into  loaves, 
and  put  into  pans  for  baking.  Brush  over  the  top  of  each  loaf 
with  an  oiled  brush,  and  let  rise  until  half  again  its  original 
bulk ;  then  bake  in  a  good  oven.  These  coar.se  breads  must  he 
watched  closer  during  the  rising  than  those  made  from  white 
flour,  as  they  get  light  in  much  leas  time. 

Creamed  Rice. —  Heat  some  milk  in  a  double  boiler,  and 
when  it  is  hot,  add  enough  cooked  rice  to  have  it  creamy,  but 


Simple  Menus  and  Recipes 


81 


not  too  soft.    Add  a  pinch  of  salt,  and  a  little  rich  cream,  if 

^^^ctrrJ  Sa'-VnT^^^^^  white  corn  meal,  one  cup  pas- 
try flour   onl  haKeaspoonful  salt,  one  tablespoonful  brown 
ugar!  two  Tablespoonf Sis  vegetable  fat    scant  one  half  cup 
!r*lJ     Miv  all  the  drv   ingredients,  add  the  oil,  ana   ruu 

•^  fork  and  bake  in  a  hot  oven,  to  a  light  brown.         ,    ,-  .    • 

through.  MONDAY 

Breakfast 

SCRAMBLED  EOT.  WITH   NEW  TOMATO  BUTTER 

STEWED    PRUNES 


CREAM 

IIK.VT    PUFFS 


STEAMED    PEARL    BAKLEY 


Dinner 

SUCED  TOMATO  FARMER'S   FAVORITE   SOUP  SPINACH 

..      .V,  sr.n  CiRAVY  BUTTER  RYE  BREAD 

ROASTED  POTATO  WITH  DRE«SIM.  EGO  ORAVY 


UAKED  BANANA 

RYE  BISCUIT 


LumUfon 
TOMATO  SANDWICHES 
MILK 


BLACKBERRIES 
CRACKERS 


rooked  on  a  hot  stone  in  the  nreless.  „  ^      ,      ^  .;„«  *„ 

''"  ^Whmt  Puffn  -  One  and  one  fourth  cups  sifted  pastry  flour, 
one  fourth  cSp  whde  wheat  flour,  two  teaspoonfuU  melted 

6 — Food  Question 


I 
!- 

i 

I 

I- 


82 


The  Food  Question 


vesretable  butter,  one  fourth  teaspoon  salt,  one  cup  milk,  one 
egg.  Make  a  batter  of  the  flour,  the  salt,  the  milk,  the  egg 
yolk,  and  the  butter,  and  stir  smooth.  Beat  the  white  stiff, 
and  pour  the  batter  into  the  beaten  white,  mixing  as  it  is 
being  poured  in,  and  using  the  folding  motion,  so  as  not  to 
break  down  the  lightness  of  the  egg.  Pour  into  hot  oiled  iron 
gem  pans,  and  bake  in  a  quick  oven. 

Stewed  Prunes. —  Wash  dried  prunes  thoroughly,  and  let 
them  soak  overnight.  Then  bring  them  to  a  boil,  and  let 
simmer  for  two  hours  or  more,  and  they  will  need  no  sweet- 
ening. 

Farmer's  Favorite  Soup. —  One  half  cup  rich  sour  cream, 
one  third  cup  macaroni,  one  small  onion,  one  stalk  celery,  one 
small  carrot,  one  medium  sized  potato,  chopped  parsley,  salt. 
Drop  the  m..  .aroni  into  three  cupfuls  boiling  salted  water,  and 
cook  until  thoroughly  done.  Have  the  vegetables  cut  into 
small  dice.  Put  the  cream  into  a  small  pan,  and  stir  over  the 
fire  until  the  oil  separates,  and  the  albumen  turns  a  light 
brown  color.  The  degree  of  browning  determines  the  flavor 
of  <^he  soup.  Add  the  diced  onion,  carrot,  and  celery,  and  stir 
for  a  few  moments.  Add  three  cupfuls  water,  the  diced  po- 
tato, and  a  little  salt,  and  cook  until  the  vegetables  are 
thoroughly  done.  Add  the  macaroni  water  to  the  vegetable 
soup;  then  lay  the  macaroni  on  a  board,  cut  into  small  rings, 
and  drop  into  the  soup.  Boil  up  well,  add  chopped  parsley, 
and  serve. 

Roasted  Potato. —  Peel  eight  medium  sized  potatoes,  and 
boil  until  they  are  about  half  done;  then  drain  them,  and  save 
the  water.  Lay  the  potatoes  in  an  oiled  baking  pan,  brush  with 
oil,  sprinkle  with  salt  and  flour,  and  put  into  a  hot  oven  to 
brown. 

Baked  Dressing.—  Two  cups  soaked  stale  bread,  one  half 
cup  milk,  three  tablespoonfuls  chopped  onion,  one  and  one  half 
tablespoonfuls  vegetable  butter,  three  tablespoonfuls  browned 
flour,  a  pinch  of  sage  and  marjoram,  and  salt  to  taste.  Soak 
the  bread  in  cold  water  until  it  is  soft  all  the  way  through, 
then  press  it  out.  Put  the  butter,  the  onion,  and  the  savory 
into  a  small  pan,  and  let  them  simmer  for  a  few  moments,  to 
soften  the  onion,  but  do  not  brov  n.  Add  the  brown  flour,  then 
the  milk,  and  stir  smooth.  Add  the  bread,  salt  to  taste,  and 
mix.  Bake  in  an  oiled  brick  tin,  or  spread  among  the  roasted 
potatoes  when  they  are  partly  browned,  and  finish  baking 
them  together. 

Egg  Gravy.— Two  tablespoonfuls  vegetable  fat,  one  tea- 
spoonful  chopped  onion,  three  tablespoonfuls  flour,  one  egg. 


Simple  Menus  and  Recipes 


83 


one  and  one  half  cups  PoUtowa^  ^nd^^lTenNrfs  QuTe  hot! 
broth.  Put  the  oil  into  a  l^'l«l^^'^^1^  ^  f ork.  turn  it  over, 
add  the  whole  egg.  Break  ^Wlt ire  surface  Remove  the 
and  stir  until  brown  over  the  entfe  su^^^^^^^^  Add  the  flour 
brown  egg  from  the  o^>.  f "/  fhoP  with  a  kmte.    a  ^^^ 

to  the  oil,  and  stir  ""til  a  light  brown,     ao  ^^^  ^^.^ 

^'•^wV'^'^^d'dlrbaSe  of  The^w^^^^^^^^^  and  boil  up.     Let 
smooth.     Add  the  of  ^"^^  "'   '  ^     rpu    g„„  ^ay  be  omitted, 

"  1p,^*.-W.,h  the  .reens   ,     .ev^ra    w.^er^.  __UJh. 
spinach  is  young  ''"l*!"''"'',^"  the  leaves  after  wash- 

£l''a%air/ut'"w.'rh'rjrsea";?n^  iitVsa.t  J.  a  Ht..e 
vegetable  butter,  reheat,  ^"d  f  rv^'^  .„   ^^^  half  cake  com- 
Rye  Bread.- Two  cups  J^.f7f'^,X,_oonfuls  vegetable  fat. 
pressed  yeast,  one  and  one  half  ^^blespoonims      g  ^^^^ 

U  tablespoonfus  brown  sugar    tvvo  teaspoon       ^^^^^^^  ^^^ 

cups  white  bread  fl""J',^^'^tor«dd  the  liquid,  and  beat  in 
yeSst  in  two  teaspoonfuls  water   add  the  uquvj  ^^^ 

Ihree  cups  best  bread  flour  to  a  smooth  bat  ^^^  ^^  ^^^^^ 
let  stand  in  a  warm  roo'^„^,^I'foil   and  beat  into  the  sponge. 

Add  the  salt,  the  «"«^^'/J^  *Jeifng  cup  of  white  flour,  to 
Mix  in  the  rye  flour  ana  ^be  remaming  cup  ^^  ^^^  ^^^^^^ 

a  medium  dough.    Knead  on  a  bo^^^^  ^nui  e      ^^^  ^^^^  ^^ 
then  return  to  an  oiled  bowl,  coyer  ana  le  ^^  ^^^^ 

entire  wheat  bread   in  Sunday  s  lesson^    w  ^.^^  ^^^ 

into  loaves,  roll  out  six  buns  and  '^>  ^J^^^i^i^g  "dough  into 
let  rise  for  rye  ^^.0^^^%^^^^  of  ordinlry  rye  bread 
two  parts,  and  rc.l  0"^  '"J^°  J^^^  ^^^P^j^^ving  space  between, 
loaves.  Lay  in  «"  °1^«,^,^^^J„"|  eut  three  ga«hes  across  each 
foStil^i'a  rhartk'nitt'dTet  rrsVunlil  fight,  then  bake  m 

^  ^tLdTanana.-  Select  Arm  -tber  ripe  bananas  put  them 

Sr^Vrr  Tr lerv^'JrC^^^^^^  -ve  in  a 

folded  napkin.  tomatoes  without  scalding. 

Tomato  Sand»tncftes.-- Peel  rpe  tomato  ^^^  .^^^ 

by  first  scraping  them  wah  the  b^^^^  ^;^  ^^^^^^  ,„e 

thin  slices.     Cut  bread  into  very  in  mayonnaise  or 

h' Jed"resrrLa";\ratri'etwee„  the  shoes,  cut  in  tr,. 
angles,  and  serve. 


84 


The  Food  Question 


"M   \\ 


TUESDAY 

Breakfast 

CANTALOUPE 

8AVOKY  HASH 

JELLIED  EaO 

MILK 

CORN   OOtMiERS 

HO.VEV 

Dinner 

SLICED  TOMATO  NEW  EXOLAND  DINNER  EXOLISM  WALNUTS 

ENTIRE   WHEAT  BREAD  BUTTER  CREAM  RKE  PUDDINU 


Luncheon 

MILK  TOAST  RAISIX    SANDWICH 

UNLEAVENED  RYE  WATEKS 


PEACH    SAUCE 
WATERMEIXJN 


Savory  Hash.—  Two  cups  cold  boiled  potatoes  cut  in  dice 
three  fourths  cup  of  the  baked  dressing  as  given  in  Monday's 
lesson,  cold,  and  cut  into  small  dice,  one  and  one  half  table- 
spoonfuls  diced  onion,  one  and  one  half  tablespoonfuls  vege- 
table butter,  one  tablespoonful  brown  flour,  a  pinch  of  sage  or 
marjoram,  one  half  cup  milk,  and  salt  to  taste.  Put  the  butter 
the  onion,  and  the  savory  into  a  small  pan,  and  simmer  for  a 
few  moments;  then  add  the  brown  flour  and  a  little  of  the 
milk,  and  stir  smooth.  Add  the  balance  of  the  milk,  and  boil 
up.  Salt  to  taste,  and  add  the  diced  food.  Sprinkle  the  diced 
potato  with  a  little  salt,  add  the  gravy  mixture,  and  mix  with 
a  fork.  Put  into  an  oiled  baking  pan,  brush  over  the  top  with 
a  little  cream,  and  bake  in  a  hot  oven  to  a  nice  brown. 

Jellied  Egg.—  Put  one  pint  of  water  into  a  small,  narrow 
saucepan,  and  bring  to  a  boil.  Drop  in  one  egg  with  a  spoon, 
and  set  the  saucepan  immediately  on  the  table  for  fron:  seven 
to  eight  minutes;  then  serve.  If  more  eggs  are  added,  the 
amount  of  water  must  be  increased  proportionately. 

Com  Dodgers.— One  crp  corn  meal  (preferably  toasted 
lightly  m  the  oven),  one  and  one  half  tablespoonfuls  vegetable 
fat,  one  half  teaspoonful  salt,  one  tablespoonful  brown  sugar 
one  and  one  half  cups  boiling  water.  Mix  all  the  dry  ingre- 
dients, add  the  fat  and  pour  on  the  boiling  water  and  stir 
smooth.  A  few  more  tablespoonfuls  wr.ter  may  be  added  if 
needed  to  make  a  batter  of  such  a  consistency  as  to  drop  from 
a  spoon,  but  not  run.  Drop  from  the  side  of  a  spoon,  onto  an 
oiled  baking  pan,  and  bake  in  a  quick  oven. 

Com  Cake. —  Use  the  above  recipe  and  spread  in  an  oiled 
baking  pan  one  fourth  inch  deep,  and  bake  in  a  hot  oven. 

New  England  Dinner.— Six  mediuni  small  potatoes,  four 
small  carrots,  four  small  turnips,  six  small  onions,  one  half 


.W- 


Simple  Menus  and  Recipes 


85 


«mall  cabbaee  one  and  one  half  tablespoonfub  vegetable  but- 
ier  and  saft  to  taste.  Quarter  the  peeled  turnips  and  carrots. 
Add  the^nions  whole,  and  put  into  a  saucepan  with  water 

;IS"k^'il1enUy  t^ilt:yd^^^^^^  then  add  the  vegetable 
l.utter,  and  let  simmer  until  thoroughly  done. 

Cream  Rice  Pudding.—  One  half  cup  uncooked  white  rice, 

(•aiding  hot  milk  over  it,  and  serve. 

RaL  Sand^vich.- CY^ov  one  half  cup  ^^^^e^  m^^'^^^J^^' 

buttered  bread,  cut  in  triangles,  and  serve. 

»«P  Wofcr«  —  One  cup  rye  flour,  one  cup  pastry  flour,  two 

.hicrcSlJ  -on^^stn^^^a^out  or.e  .h.rd^n.h  w,ae,  then 

crosswise  into  three-incn  lengins.  ^"^  hrown  color, 

ing  a  little  space  between,  and  bake  to  a  light  brown  coior. 

WEDNESDAY 

Break  fani 

STEWED  CHERRIES  STEAMED  WHEAT 

CREAM  COB^-    "EAL  PlKKS 


PLAIN   OMELET 
BUTTER 


~ 


:J 


tl 


86 


The  Food  Question 


l>iHinr 

VEGETABLE  Jl'UE.VN'E   SnlP  STRIMi    HEANS  M\'ARONI    f         M.Y    STVI.K 

BUTTER  RAISED  rn    N   BREAD  WATERMELON 

Lunrluoil 
WHEAT  ORVEI.  STKWKI     I'KI  Nl- S  HYK   STK  KS  ZWlEBAiK 


GRAPES 


MU.K 


Steamed  Wheat. —  Pick  over  one  cup  of  wheat,  and  wash  in 
several  waters.  Let  soak  overnight;  then  drain,  add  four  cups 
boiling  water,  and  let  boil  slowly  until  the  water  is  evaporated 
and  the  wheat  looks  dry.  Cover,  and  let  stand  on  the  edge  of 
the  stove  to  steam  for  forty  minutes.  This  grain  is  best 
cooked  on  a  hot  stone  in  fireless  overnight. 

Plain  Omelet. —  One  egg,  one  tablespoonful  milk,  a  pinch  of 
salt.  Beat  the  yolk  until  thick,  add  the  milk,  and  mix  well. 
Add  a  pinch  of  salt  to  the  white,  and  beat  stiff.  Fc')  ♦he  yolk 
into  the  white,  and  pour  the  mixture  into  a  hot  oiled  i  ry  pan, 
and  set  into  the  oven  until  just  barely  net.  While  still  in  the 
pan,  turn  one  half  of  the  omelet  over  the  other  half,  by  slip- 
ping a  knife  under  one  side  and  turning  it  over  on  the  other 
.section.    Invert  on  a  hot  platter,  and  serve. 

Corn  Meal  Puffs. —  One  cup  pastry  flour,  one  third  cup 
corn  meal,  one  half  teaspoonful  salt,  two  teaspoonfuls  vege- 
table butter,  one  scant  cup  milk,  one  egg  separated.  Make  a 
batter  of  the  milk,  the  flour,  the  corn  meal,  the  salt,  the  melted 
fat,  and  the  egg  yolk,  and  stir  smooth.  Beat  the  white  stiff, 
and  fold  the  batter  into  it.  Pour  into  hot  oiled  iron  gem  pans, 
and  bake  in  a  quick  oven. 

Vefjetable  Julienne  Soup. —  One  medium  small  potato,  one 
small  carrot,  one  small  turnip,  one  stalk  celery,  one  half  cup 
cauliflowerlets  or  string  beans,  peas,  or  any  fresh  green  vege- 
table, one  small  tomato,  one  teaspoonful  vegetable  butter,  two 
cups  cold  water,  two  cups  vegetable  broth,  salt  to  taste.  Cut 
all  the  coarse  vegetables  nto  very  thin  shreds,  and  put  into  a 
small  pan  vith  the  vegetable  butter  and  one  fourth  cap  water, 
and  let  simmer  until  the  moisture  is  absorbed;  then  add  the 
rest  of  the  water,  and  boil  up.  Add  llie  cut  potato  and  tomato 
and  the  vegetable  broth.  Salt  to  taste,  and  ;«^t  cook  until  the 
vegetables  are  thoroughly  done.  Add  -.  sprinkle  of  chopped 
par-nley,  and  serve. 

Macaroni  Familij  Style. —  One  cup  macaroni  raw,  one  Mip 
tomato  pulp,  one  tablespoonful  vegetable  butter,  one  tablespoon- 
ful chopped  onion,  a  sprinkle  of  sage  or  thyme,  one  egg,  ami 


Simple  Menus  and  Recipes 


87 


salt  to  taste.  Break  the  macaroni  into  inch  lengths,  drop  into 
salted  boiling  water,  and  let  cook  until  thoroughly  done;  then 
drain  in  a  colander.  ?ut  che  butter,  the  onion,  and  the  savory 
into  a  small  pan.  and  simmer  for  a  few  moments,  but  do  not 
brown.  Add  the  tomato,  bring  to  a  boil,  and  salt  to  taste. 
I'our  the  hot  sauce  into  the  egg.  stirring  as  it  is  being  poured 
in.  Add  the  cooked  macaroni,  pour  all  into  an  oiled  baking 
nan.  and  bake  to  a  light  brown.  .  .      *. 

String  Beans.—  Select  young  and  tender  beans  atring  them, 
and  break  them  into  short  lengths.  Wash,  and  lift  them  out 
of  the  water;  put  into  a  saucepan  with  enough  boiling  water  to 
cover  the  beans.  Add  salt,  and  let  cook  gently,  having  the 
cover  drawn  to  one  side  of  the  saucepan.  When  done,  add  a 
little  vegetable  butter  and  serve.  When  the  beans  are  aged. 
they  should  be  lifted  out  of  the  water  and  put  into  a  covered 
vessel  containing  a  little  hot  vegetable  oil.  and  «t.rred  over  the 
fire  for  ten  minute.s  before  the  water  is  added  to  them .  and 
when  cooked,  they  will  be  very  tender. 

Raised  Com  Bread.-ln  order  to  incorporate  in  corn  bread 
enough  moisture  so  that  it  will  not  dry  out  after  baking,  a 
certain  proportion  of  the  liquid  u.sed  may  be  poured  over  the 
meal  boiling  hot;  thus  the  needed  moisture  is  absorbed  before 
making  into  bread,  as  follows: 

Three  cups  water,  one  half  cake  compressed  yeast,  four 
cups  best  bread  flour,  two  cups  corn  meal,  one  tablespoon  salt 
three  tablespoons  sugar,  two  tablespoons  vegetable  fat.     Sift 
the  flour  into  a  large  bowl,  and  leave  space  at  one  side  of  the 
lour  for  the  sponge.     Dissolve  the  yeast  in  two  teaspoons 
water,  add  one  cup  warm  water,  and  pour  on  one  side  of  the 
bur     Stir  enough  flour  into  this  liquid  tc  make  a  thin  smooth 
atter     Cover,  and  set  in  a  warm  room  until  light  (about  one 
and  one  half  hours).     Put  the  corn  meal  into  a  small  bowl. 
lid  pour  on  gradually,  in  a  slow  stream    two  cups  boihng 
wa"er  stirring  as  it  is  poured  in.  and  let  stand  one  half  hour. 
''' When  the^ponge   is   sufficiently   light    add  the  salt,  the 
«ugar.  and  the  vegetable  fat,  and  mix  well.     Add  the  scalded 
and  warm  corn  nieal.  and  mix  all  into  a  soft  dough      Turn 
ou?on  a  floured  boa;d.  and  knead  until  elastic  to  the  touchy 
Then  return  to  an  oiled  bowl,  cover,  let  rise,  and  finisb  the 
same  as  for  entire  wheat  bread.  ^    *  i  <•*  ^,.^,.  fmm 

Wheat  Grw6?.— Take  the  steamed  wheat  left  over  from 
brelkfast.  "dd  water  to  cover,  and  let  ^ool.,^l-^^^S!l\TiS^ 
rlor^.  Masn  through  a  strainer,  season  with  salt  and  a  little 
ortmm  or  canned  milk,  and  serve.  .         -  n      • 

T/fsS.- The  recipe  for  rye  sticks  is  given  following 
the  recipe  for  rye  wafers  in  Tuesday's  lesson. 


MICROCOPY    RESOLUTION   TEST   CHART 

{ANSI  ond  ISO  TEST  CHART  No.  2) 


1.0 


I.I 


1.25 


tami. 


n-      mam 


1.4 


[2.5 
2.2 

2.0 


jd  -APPLIED  IM/IGE     Inc 

SS".  ^^5-    f^'^'^'    W-^i^    Street 

S",S  Rochester.    New    rck         U609       USA 

'-i^  (716)    482  -  0300  -  Phone 

^SS  (716)    288  -  5989  -•  Fax 


88 


The  Food  Question 


THURSDAY 

linakfast 

BUTTER  BAKED  GARBAXZOS  WITH  APPLE  SAUCE  CREAM 

ORANO  CEREAL  WITH  DATES  ENTIRE  WHEAT  BREAD 

Dinner 

SLICED  TOMATO  NAVY  BEAX  SOUP  ARMY   STYLE  STEWED  CARROTS 

NOODLES  AU  GRATIX  RYE  BREAD  BUTTER  STEAMED  RAISINS 

Luncheon 


BANANA  RICE 


NUT   AND  JELLY   SANDWICHES 
BUCKWHEAT  STICKS 


RHUBARB  SAUCK 


Grano  Cereal. —  Two  cups  pastry  flour,  one  third  cup  rolled 
oats,  one  fourth  cup  corn  meal,  one  fourth  teaspoonful  salt, 
large  one  half  cup  water.  Mix  all  the  dry  ingredients,  and 
add  the  water  slowly,  stirring  constantly  to  a  very  stiff  dough. 
Knead  a  few  moments,  then  roll  out  one  fourth  inch  thick. 
Cut  into  strips  about  three  inches  wide,  prick  with  a  fork,  lay 
in  a  baking  pan,  and  bake  in  a  medium  oven  until  a  very  light 
brown  and  fairly  crisp.  When  cool,  grind  through  a  food 
chopper,  using  a  coarse  knife.    Serve  with  milk  or  cream. 

Grano  with  Dates. —  Two  cups  water,  one  cup  grano  cereal, 
one  half  cup  washed  and  pitted  dates,  a  pinch  of  salt.  Bring 
the  water  to  a  boil,  and  sprinkle  in  the  grano.  Stir  until 
thick,  then  add  the  dates,  and  serve  with  cream. 

Baked  Garbanzos  (chick  peas) . —  Wash  one  cup  garbanzos, 
and  soak  overnight.  Drain,  add  two  cups  boiling  water,  and 
let  boil  gently  until  thoroughly  done,  or  cook  in  fireless  over- 
night. Return  to  the  fire,  add  salt  to  taste,  and  let  cook  gently 
until  the  liquid  is  reduced ;  then  put  into  the  oven  in  a  covered 
dish,  and  bake  until  they  begin  to  brown  slightly  on  the  bottom. 

Navy  Bean  Soup  Army  Style.—  One  cup  navy  beans,  seven 
cups  water,  two  thirds  cup  diced  carrot,  one  third  cup  diced 
onion,  one  tablespoonful  vegetable  butter,  salt  to  taste.  Wash 
the  beans,  and  cook  very  slowly  until  tender,  adding  the  salt 
when  they  are  about  half  done.  Put  the  butter,  the  diced 
carrot,  and  the  onion  into  a  small  pan  with  three  tablespoon- 
fuls  water,  and  stir  over  the  fire  until  the  water  is  absorbed; 
then  add  to  the  bean  soup,  and  let  boil  gently  for  thirty  min- 
utes or  more.    Add  a  sprinkle  of  chopped  parsley,  and  serve. 

Stewed  Carrots. —  Two  cups  sliced  young  carrots,  one  and 
one  half  cups  hot  water,  two  teaspoonfuls  vegetable  butter, 
one  teaspoon  flour,  salt.    Wash  and  scrape  young  carrots,  and 


Simple  Menus  and  Recipes 


89 


slice  quite  thin.  Add  the  hot  water,  and  salt  to  taste,  and  let 
cook  gently  until  the  liquid  is  reduced  to  one  half  cup.  Rub 
the  flour  and  the  butter  smooth  in  a  small  pan.  Add  one  third 
of  the  liquid,  and  stir  smooth.  Add  the  balance  of  the  liquid, 
and  boil  up.  Add  the  carrots,  reheat,  and  serve.  A  little  rich 
cream  or  canned  milk  may  be  added  if  desired. 

Noodles  au  Gratin. —  Roll  out  and  cut  noodles  the  same  as 
given  in  recipe  for  Sunday  dinner.  Sprinkle  into  boiling 
salted  water,  and  cook  the  same  as  macaroni,  or  about  fifteen 
minutes.  Drain  well,  saving  the  liquid  for  gravies  or  sauces. 
Make  a  cream  sauce  by  rubbing  together  in  a  saucepan  two 
tablespoonfuls  vegetable  butter  and  two  tablespoonfuls  flour; 
then  add  one  third  cup  hot  milk,  and  stir  smooth.  Add  two 
thirds  cup  more  milk,  boil  up,  and  salt  to  taste.  Add  enough 
of  the  cream  sauce  to  the  noodles  to  flavor  them  and  not  have 
them  too  soft.  Pour  into  an  oiled  baking  pan,  and  grate  fresh 
bread  crumbs  over  the  top,  pressing  them  down  with  a  spoon 
to  moisten  them.  Sprinkle  with  cream  or  bits  of  butter,  and 
bake  to  a  nice  brown.  . 

Steamed  Raisins.— Bip  cluster  raisins  into  water,  aram. 
and  lay  between  two  pie  tins;  put  into  the  oven  until  hot 
through;  then  serve. 

Banana  Rice,—  Take  the  recipe  for  creamed  nee  as  given 
in  the  lesson  for  Sunday  evening  luncheon.  Slice  one  large 
banana,  sprinkle  with  a  little  sugar,  mix  lightly  into  the  hot 
creamed  rice,  and  serve. 

Nut  and  Jelly  Sandwiches.—  Add  finely  chopped  or  ground 
walnuts  to  jelly  in  the  proportion  to  spread  nicely  on  bread. 
Cut  bread  into  very  thin  slices.  Spread  one  slice  with  butter, 
and  the  opposite  slice  with  the  nut  mixture.  Fold  together, 
cut  in  triangles,  and  serve. 

Buckwheat  Sticks.— One  cup  pastry  flour,  one  cup  buck- 
wheat flour,  one  half  teaspoonful  salt,  two  and  one  half  table- 
spoonfuls vegetable  fat,  two  tablespoonfuls  brown  sugar,  scant 
one  half  cup  water,  or  barely  enough  to  mix  the  flour  to  a  stiff 
dough.  Mix  all  the  dry  ingredients,  add  the  fat,  and  rub  be- 
tween hands  to  distribute  the  oil  evenly.  Add  the  water  very 
slowly,  stirring  meantime;  and  as  soon  as  the  flour  can  be 
worked  together  by  sufficient  moisture,  lay  on  the  board,  and 
work  for  a  few  moments ;  then  roll  out  to  one  third  inch  thick- 
ness. Cut  into  strips  one  third  inch  in  width,  then  crosswise 
into  sticks  three  inches  long.  Lay  in  a  baking  pan,  leaving 
a  little  space  between,  and  bake  to  a  very  light  brown. 

Buckwheat  Wafers.- 1^\ie  the  above  dough,  roll  out  one 
fourth  inch  thick,  cut  with  a  biscuit  cutter,  prick  with  a  fork, 
and  bake  the  same  as  sticks. 


Ji 


I 


ii 


i 


90 


I"OACHED  EGG 
CREAM 


The  Food  Question 

FRIDAY 

Brcal  '<ixl 

lORN'    MKAI,    WITH  RAISINS 
BAKKi)   I'OTAId  RYK   BREAD 


CANTALOl'PE 
BUTTER 


Dinner 

CUCUMBERS  CREAM  OF  TOMATO  SOUP  STEWED  CORN 

\Kr,ETABI,E   I.OAF  C0I;NTRY  GRAVY  BUTTER  ENTIRE   WHEAT  BREAD 

Luncheon 

FRUIT  SOUP  CORN  FLAKES  CREAM  BUCKWHEAT  W.',PERS 

WATERMELON  APPLES  ZWIEBACK 

Corn  Meal  tvith  Raisins. —  Wash  one  half  cup  raisins,  and 
put  them  between  two  pie  tins  in  the  oven  until  hot  through. 
Put  one  cup  corn  meal  into  a  baking  pan,  and  toast  lightly  in 
the  oven;  then  sprinkle  it  gradually  into  three  and  one  half 
cupfuls  of  boiling  water,  with  one  fourth  teaspoonful  salt,  and 
let  cook  gently  for  ten  minutes.  Add  the  raisins,  let  cook  for 
twenty  minutes  more,  and  serve. 

Poached  Egg. —  Bring  water  to  a  boil  in  a  saucepan,  break 
the  egg  into  a  separate  dish,  and  drop  carefully  into  the  boiling 
water.  Set  immediately  to  one  side  of  the  stove  until  the  egg 
is  firm  enough  to  remove,  and  the  white  will  be  tender  and 
jellylike. 

Cream  of  Tomato  Soup. —  Two  cupfuls  strained  tomato,  one 
cupful  water,  two  teaspoonfuls  vegetable  butter,  one  table- 
spoonful  light  brown  flour,  one  cupful  canned  milk  or  rich 
cream,  salt  to  taste.  Bring  the  water,  the  tomato,  and  the 
butter  to  a  boil.  Thicken  with  the  flour  made  smooth  with  a 
little  cold  water.  Salt  to  taste,  add  canned  milk  (unheated), 
strain,  and  serve.    If  cream  is  used,  omit  the  butter. 

Vegetable  Loaf. —  One  and  one  half  cups  soaked  stale  bread, 
three  fourths  cup  cooked  and  left-over  food  (brown  beans 
preferred),  one  and  one  half  tablespoonfuls  vegetable  butter, 
two  teaspoonfuls  chopped  onion,  a  sprinkle  of  sage  and  mar- 
joram, one  tablespoonful  brown  flour,  one  third  cup  milk,  one 
egg,  and  salt  to  taste.  Soak  the  bread  in  cold  water  until  soft 
all  the  way  through;  then  press  out  lightly.  Put  the  butter, 
the  onion,  and  the  savory  into  a  small  pan,  and  simmer  for  a 
few  moments.  Add  the  brown  flour,  then  the  milk,  and  stir 
until  smooth.  Mash  the  beans  with  a  spoon,  beat  the  egg 
slightly,  and  mix  all  the  ingredients.    Bake  in  an  oiled  baking 


Simple  Menus  and  Recipes 


91 


pan  until  set,  and  brown  on  the  top.     Loosen  with  a  knife 
along  the  edge,  turn  out  on  a  platter,  and  serve. 

Country  Gravy.—  Cook  down  a  little  sour  cream  in  a  pan 
until  the  oil  separates  and  the  albumen  turns  a  very  light 
brown  color;  then  add  enough  flour  (previously  browned  in  the 
oven)  to  take  up  the  fat  from  the  cream.  Add  a  little  hot 
milk,  and  stir  smooth.  Add  more  milk,  and  bring  to  a  boil 
and  the  thickness  of  medium  thin  gravy. 

Stewed  Corn. —  Take  cooked  com  cut  off  the  cob,  add  a  little 
hot  water,  and  bring  to  a  boil.  Season  with  a  little  cream  or 
vegetable  butter,  reheat,  and  serve. 

Fruit  Soup.— Two  cups  blackberry  or  strawberry  juice, 
four  tablespoonfuls  sago,  two  teaspoonfuls  lemon  juice,  two 
cups  water,  sugar  to  taste.  Wash  the  sago,  drain,  add  to  two 
cups  boiling  water,  and  let  cook  until  clear.  Add  the  fruit 
juices,  and  sweeten  to  taste.    Preferably  served  cold. 

Buckivheat  Wafers.—  This  recipe  follows  the  recipe  given 
for  buckwheat  sticks  in  Thursday's  lesson. 

SATURDAY 

Breakfast 

GRAPEFRUIT 
BUTTER 


CREAM  HOMINY 

SOT  TOAST 


LETTUCE 
SIMMER  SQUASH 


Dinner 

WHOLE  RICE   WITH   NF.VV    PEAS 
RAISIN'  PIE 


STEWED   PRUNES 
RYE  BREAD 

COTTAGE   CHEESE 
ENTIRE  WHEAT  BUEAD 


FIGS 


Luncheon 

MILK  TOAST 


CREAM  ROLLS 


PE.VR  SAUCE 
CEREAL   COFFEE 


Cream  Hominy.—  Heat  a  little  cream,  or  a  little  milk  and 
a  small  seasoning  of  vegetable  butter.  Add  enough  lye  hominy 
to  make  the  food  creamy  and  not  too  milky.  Add  a  pinch  of 
srH   &nd  serve 

Soil  Tocsf.— Duplicate  the  recipe  for  cream  peas  on  toast, 
as  given  in  Sunday's  breakfast  lesson,  substituting  thoroughly 
cooked  and  mashed  soy  beans  for  the  peas,  and  serve. 

Whole  Rice  with  Peas.— One  half  cup  uncooked  natural 
brown  rice,  one  and  one  half  cups  boiling  water,  one  and  one 
ha?f  cups  cooked  new  peas,  one  tablespoonf  ul  vegetable  butter 
two  teaspoonfuls  flour,  salt.    Wash  the  rice  thoroughly,  put 


The  Food  Question 

to  cook  in  one  and  one  half  cups  boiling  water,  and  let  boil 
steadily  unti'  the  water  is  evaporated  and  the  rice  looks  dry; 
then  cover,  and  let  stand  on  the  edge  of  the  stove  to  steam  for 
fifteen  minutes.  Add  enough  hot  water  to  the  peas  to  cover 
them,  salt  to  season,  and  let  cook  g^^ntly  until  the  liquid  is 
reduced  to  one  half  cupful,  and  the  pt  .3  are  tender.  Rub  the 
flour  and  the  butter  together  in  a  saucepan.  Add  a  little  of 
the  liquid  from  the  peas,  and  stir  smooth.  Add  the  balance  of 
the  liquid,  and  boil  up.  Add  the  peas  to  the  rice,  pour  on  the 
thin  sauce,  and  mix  with  a  fork.  Put  into  a  covered  dish,  and 
set  into  the  oven  until  hot  through. 

Summer  Squash. —  Wash  the  squash,  peel  very  thinly,  re- 
move the  seeds  if  they  are  lar^e,  and  steam  the  squash  until 
tender.  Mash,  season  with  a  little  cream  or  vegetable  butter, 
and  serve. 

Raisin  Pie. —  One  and  one  half  cupf uls  seedless  sultana 
raisins,  two  cupfuls  water,  one  tablespoonful  lemon  juice,  one 
scant  tablespoonful  cornstarch,  one  third  cup  sugar,  one  tea- 
spoonful  vegetable  butter.  >Vash  the  raisins  thoroughly,  and 
soak  overnight.  Bring  to  a  boil  with  the  two  cupfuls  water; 
then  {^dd  the  sugar  mixed  with  the  starch,  a  pinch  of  salt,  and 
let  boil  for  about  ten  minutes,  or  until  the  liquid  is  reduced 
suitably  for  one  pie.    Let  cool. 

Pie  Crust. —  One  and  one  fourth  cups  pastry  flour,  four 
tablespoonfuls  solid  vegetable  fat,  one  eighth  teaspoonf ul  salt, 
about  three  tablespoonfuls  water.  Add  the  salt  and  the  short- 
ening to  the  flour,  and  mix  with  the  finger  tips.  Add  the  water 
very  slowly,  mixing  with  a  fork,  as  it  runs  in,  to  a  soft,  light 
dough.  Line  the  bottom  of  a  pie  tin  with  crust,  being  careful 
to  press  the  crust  well  down  into  the  tin;  then  pour  on  the 
stewed  raisins.  Add  the  lemon  juice  and  the  vegetable  butter; 
then  cover  with  a  perforated  top  crust,  having  the  edges  wet, 
so  as  to  stick  the  crusts  together.  Brush  over  the  top  with 
milk,  and  bake  in  a  quick  oven. 

Cream  Rolls. —  One  and  one  third  cups  pastry  flour,  two 
thirds  cup  whole  wheat  flour,  one  half  teaspoonful  salt,  one 
teaspoonf  ul  sugar,  one  third  cup  double  cream,  one  fourth 
cup  cold  water.  Mix  the  water  and  the  cream  thoroughly. 
Put  all  the  dry  ingredients  into  a  bowl,  and  pour  on  the  wet- 
ting in  a  very  slow  stream,  stirring  constantly,  so  as  to  get 
the  moisture  evenly  blended  through  the  flour.  Work  into  a 
dough,  roll  out  to  about  one  half  inch  thickness,  and  cut  into 
long  fvvrips  about  one  third  inch  in  width.  Roll  each  piece  on 
the  board,  and  cut  into  three-inch  lengths.  Lay  in  a  baking 
pan,  leaving  a  little  space  between,  and  bake  in  a  medium  oven, 
to  a  light  brown. 


TbeVSE  of  LEFT-OVERS 

by 
Dr.  LAVINA  BAXTER-HERZER 

Department  of   Pathology  and   Bacte- 

riolog>',  College  of  Medical  Evangelists, 

Loma  Linda,  California 

At  the  present  time,  when  the  conservation  of  food 
iS  such  a  v'tal  question,  the  use  of  left-overs  becomes  a 
very  important  matter  for  consideration.  The  following 
are  a  few  simple  suggestions  that  may  prove  helpful. 

First  of  all,  we  should  plan,  as  far  as  possible,  to 
avoid  having  much  food  left.  One  of  the  simplest  means 
of  I.  'complishing  this  is  to  serve  fewer  foods  at  a  meal. 
Variety  maj  be  had  at  different  meals. 

By  planning  beforehand,  we  cm  serve  such  foods  at 
one  meal  as  will  combine  nicely  ^hen  warmed  the  next 
day  or  the  next  meal. 

For  example :  In  all  Inrge  hotels,  when  navy  bean  soup 
is  served  army  style,  carrots  are  always  served  in  some 
way.  In  order  to  make  the  broth  sufficiently  rich,  more 
beans  are  cooked  than  are  served  as  soup.    The  next  day, 

(98) 


J 


n 


94  The  Food  Question 

these,  with  the  carrots,  are  put  through  a  soup  strainer, 
properly  seasoned,  and  served  as  puree  a  la  Crecy. 

Again,  when  planning  tomato  rice  soup,  cook  a  little 
extra  rice  in  the  tomato  broth.  When  serving  the  soup, 
use  only  what  rice  is  necessary.  The  thick  remainder  is 
very  good  baked  in  some  acceptable  preparation  the  next 
day.  A  little  grated  onion  or  a  chopp'  ^ell  pepper  may 
be  used  for  seasoning,  if  desired. 

A  Housewife's  Test 

After  meals,  the  first  thing  that  should  claim  the 
housew'  "e's  attention  is  the  food  that  remains  uney+en. 
Just  here  is  one  of  the  tests  of  her  ability  to  do  hei  .rt 
in  conserving  her  family  food  supply.  It  is  quicker,  per- 
haps, to  scrape  everything  into  the  garbage  pail ;  and  it 
is  said  that  at  least  twenty  per  cent  of  all  foods  brought 
into  American  kitchens  is  lost  in  this  way.  This  loss 
either  decreases  the  amount  of  food  the  family  should 
have,  or  raises  the  cost  of  living  that  much. 

If  food  is  to  be  kept  over,  it  should  be  put  into  dishes 
of  proper  size,  and  put  in  a  cool  place,  away  from  the 
flies  and  the  dust.  The  sooner  these  left-overs  are  used, 
the  better,  as  they  naturally  deteriorate  by  standing. 

In  case  of  fresh  fruit,  it  may  be  heated,  if  there  is 
any  doubt  as  to  its  keeping. 

Apple  peelings  and  cores  make  excellent  jelly,  as  most 
of  the  pectin  is  found  near  the  skin  and  the  seeds.  Care 
should  be  taken  to  wash  the  apples  well  before  paring, 
and  remove  any  wormy  parts. 

All  butter  scraps  should  be  saved,  and  may  be  used 
for  cooking.  If  the  family  is  properly  taught,  however, 
there  will  be  very  little  left  on  the  plates. 

Left-ovei  bread  may  be  used  for  toast,  bread  pudding, 
or  pressed  fruit  pudding,  if  unbroken.  The  broken  pieces 
and  the  crumbs  may  be  dried  and  used  for  dressing,  or 


The  Use  of  LiFr-OvERS 


95 


broken  or  rolled  and  served  with  milk  instead  of  fresh 

bread. 

Buns,  muffins,  and  gems  may  be  moistened  and  re- 
heated.    A  loaf  of  very  stale  bread  may  be  freshened  m 

the  same  way. 

Left-over  vegetables  may  be  reheated,  and  used  tor 
salad,  or  for  flavoring  soups,   if  put  through  a  soup 

Salads  do  not  keep  well;  and  for  that  reason,  care 
should  be  taken  not  to  prepare  more  than  is  likely  to  be 
eaten.  If  a  little  is  left,  it  may  be  used  for  a  pick-up 
lunch,  perhaps.    Small  portions  of  dessert  may  be  used 

in  the  same  way. 

Milk  or  cream  that  is  left  may  be  sterilized  and  put 

in  a  cool  place. 

Left-over  grains  may  be  used  for  making  gruels,  which 
are  very  good  for  lunch;  or  if  only  a  small  amount  re- 
mains, it  may  be  used  for  thickening  soup.  If  there  is 
a  sufficient  amount,  steamed  raisins  or  dates  may  be 
.>.■  .,  ^nd  then  it  may  be  put  into  molds  to  cool.  This 
served  with  cream  or  some  pudding  sauce,  mak- 
ing a  simple  dessert  for  either  dinner  or  lunch.  Cream 
of  wheat,  rolled  wheat,  farina,  and  Graham  are  especially 
nice  served  in  this  way. 

Many  housewives  cook  an  extra  amount  of  corn  meal 
in  order  to  have  some  left,  as  it  is  better  warmed  up  than 
at  the  first.  It  is  good  mixed  with  croutons,  rolled  m 
corn  flakes,  browned,  and  served  with  jelly  or  maple  sirup. 
To  mix  with  rice  or  any  nut  food,  season,  form  into  pat- 
ties and  serve  with  tomato  sauce,  is  another  method. 

When  warming  potatoes,  if  the  supply  is  scant,  many 
persons  add  a  slice  of  stale  bread  broken  up. 

The  vegetable  loaf  given  in  Mr.  Anderson's  recipes 
may  be  varied,  and  any  kind  of  beans  or  peas  used  to 


96 


The  Food  Question 


make  it.  Served  with  a  good  gravy,  it  makes  a  sub- 
stantial dish  for  dinner. 

By  using  a  choux  paste,  left-over  rice,  macaroni,  spa- 
ghetti, any  kind  of  beans,  peas,  or  lentils  may  be  made 
into  patties  or  croquettes.  They  may  be  served  with 
gravy  or  jelly,  and  their  original  form  scarcely  be  recog- 
nized when  they  appear  on  the  table  next  time. 

To  make  the  choux  paste,  take  one  and  one  half  table- 
spoons of  butter,  dairy  or  vegetable,  one  tablespoon  of 
chopped  onion,  and  a  pinch  of  sage.  Put  in  a  small  sauce- 
pan, and  stir  over  the  fire  a  few  minutes,  but  do  not 
brown.  Add  three  tablespoons  of  flour,  and  stir  until  it 
is  thoroughly  scalded.  Then  add  one  third  cup  of  milk, 
and  stir  until  smooth.  Drop  into  this  mixture  the  yolk 
of  one  egg,  and  stir  until  it  is  well  cooked.  It  should  be 
a  thick,  smooth  paste  when  done.  Part  of  this  may  be 
used  one  day,  and  the  rest  saved  for  another  time. 

As  the  housewife  seeks  to  make  use  of  all  remnants 
of  food,  new  possibilities  will  gradually  open  before  her, 
and  her  efforts  will  become  a  real  pleasure  rather  than  a 
task. 


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THE  call  is,  tKerefore,  to  YOU  to  do 
your  part;  and  in  tKe  doing,  you  will 
bind  yourself  to  tKe  wKole  arm^  of 
■women  -wKo  are  serving   their   country). 

—  Dr.  Anna  Howard  Shatc, 


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n'Wiu'Wi'i'i 


viTiviviviviviviT riviviTivivr ■ "■■•■ '■"■"'^ 


